This recipe was created by one of my nutrition clients. She had amazing skills at creating great Fakeaways. This was one of her staples, that didn’t involve blowing her calories.
- A good quality non-stick pan significantly reduces oil consumption; the smallest amount of extra oil is then needed – pump spray bottle, pastry brush or a wipe with kitchen roll
- I don’t use the artificial ‘light’ spray oils and find using just water without any oil sacrifices too much flavour; that’s down to my personal taste, both options will reduce fat/calories
- Understanding how flavour layers develop really raises curry game: don’t stir too much, allow heat to build; take time on onions; dry fry whole spices until aroma comes up (pestle and mortar); spice powders need to dry cook too, minimal oil then keep adding splashes of water and evaporating until aroma arrives (generally avoid adding powdered spices to sauces – if it tastes bland later, try salt)
- Make sure meat is very lean: use lean cuts, with no skin, and visible fat snipped off (a good pair of kitchen scissors helps) – chicken thighs or breasts, 5% mince, diced lean lamb steaks, pork or beef all work well: fish too
- Time and money-saving tips
- Many curries are well suited to bulk batch cooking and freezing, Indian ‘fakeaway’ is a Friday night saver staple.
- Bulk pureed garlic and fresh ginger (with a drop of water) frozen in freezer bag sheets can be snapped off to use
- Bulk base sauces can be frozen halfway; later dry fry powder spices, add a can of chickpeas/black eye beans then finish with defrosted sauce – done faster than you cook the rice.
- It’s loads cheaper to buy rice, spices, pulses in bulk and from Indian shops or dedicated supermarket aisles
- Spice lists can look intimidating, but they store, collections build up quickly and you can use blends to get going and tailor recipes to use what you have/like
- Once you’ve cracked the methods to make curry leaner then they can be applied to any of your favourite curry authors recipes; I can recommend Madhur Jaffrey, Julie Sahni, Monisha Bharadwaj, Meera Sodha and Kaushy Patel
- 800g – 1kg Chicken Thighs or Breasts, Skinless
- 1 onion
- 2/4 cloves of garlic
- Fresh ginger grated (thumb sized)
- Coconut oil (tablespoon)
- 300ml Chicken Stock
- Ground cloves (1/4 tsp
- Tumeric (1/4 tsp)
- Cardamon seeds (1/2 tsp)
- Ground Cumin (1 tsp)
- Ground Coriander (1 tsp)
- Medium Curry powder (1 tbsp)
- Salt and pepper to taste
How to do it?
1. Trim all visible fat off the chicken, season well and set aside.
2. Spray/Brush a non-stick frying pan with a little oil and place over medium heat.
9. Remove from the heat, adjust seasoning if needed and serve with e.g. rice, salad, sides, yoghurt and a garnish of fresh coriander and sliced green chillies.