Curry-In-A-Hurry

March 3, 2019

 

 

The Lowdown

 

“Why should I eat this?”

 

This is a great option on a rest day; it is low in carbohydrate, moderate fat, high protein, and fibre. This easy recipe will keep you full for longer, without compromising on taste.

 

It is important to reduce calorie intake on off days, as energy expenditure is reduced. By keeping complex carbohydrates down (excluding rice) and substituting for a lower calorie option in cauliflower couscous, you still get a tasty meal that will keep you fuller for longer.

 

“When should I eat this?”

 

This can be easily batch cooked on a Sunday evening to set you up for the working week.

 

Spoil someone with this simple comfort food that never fails, who doesn’t love curry with some Netflix and chill? 

 

"Is there a vegetarian/vegan version?”

 

Removing the chicken breast will make this vegan and vegetarian-friendly. Add tofu or quinoa to add some extra protein, which will aid in muscle recovery and appetite satiety.

 

The Showdown 

 

Ingredients

 

  • 4 Large chicken breasts.

  • 2 tins of low-fat coconut milk.

  • 1 tablespoon of smooth peanut butter.

  • 1 Thumb sized piece of ginger.

  • 2 large onions.

  • 3 Cloves of garlic.

  • 1 chili or 3 small birds eye chilies.

  • 1 packet of mangetout.

  • 1 packet of cherry tomatoes.

  • 1 tin of chickpeas.

  • Salt.

  • Pepper.

  • Cayenne pepper.

  • Mild curry powder.

  • Smoked paprika.

  • 1 lime.

 

Cooking method

 

  1. Fry onions, garlic, chillies and ginger in some oil on a medium heat for 3-4 mins until you get an aromatic smell.

  2. Add the chicken, season with salt and pepper, add the smoked paprika and cayenne pepper and the juice of 1 lime.

  3. Once cooked, add 2 tins of low-fat coconut milk.

  4. Add in the curry powder and stir. 

  5. (Optional) Add a dollop of peanut butter with a tablespoon, this will thicken the sauce and give a nutty flavour, don’t add if you have a nut allergy (That’d be nuts!).  

  6. Drain the chickpeas and add with the mangetout, cherry tomatoes and a sprinkle of chopped coriander.

  7. Bring to the boil, simmer, and cover for 20-25 minutes, until the sauce has reduced and thickened slightly.

 

The Cauliflower Couscous

 

  1. Chop the cauliflower head into small chunks and place in a food processor.

  2. Blend until you have a very fine sediment that resembles couscous.

  3. Add the cauliflower to a pot and pour over boiling water, enough to cover the cauliflower and season with salt.

  4. Bring to the boil and simmer for 3-4 minutes.

  5. Strain and run cold water through to cool down the couscous.

  6. Put a clean, dry tea towel over a bowl and place the couscous into the tea towel. Squeeze the remaining moisture out of the couscous, using the tea towel, over a sink. Place into a bowl and season with salt and pepper.

  7. Serve with the curry in a bowl and enjoy!

 

 

 

 

 

 

Want to find out more about Nutrition?

 

At Fitter Faster Stronger we are delighted to be able to bring you FFS NUTRITION COACHING Powered by PRECISION NUTRITION. Find out more at www.ffs.ie/nutrition.

 

About the Author

 

Darragh's philosophy includes balancing hard work and enjoying the process, what better way than with delicious healthy food.

 

Email Darragh at darragh@ffs.ie

Find Darragh on Instagram at @darragh.henry

 

 

 

Please reload