Cut Calorie Curry!

This one is especially for my old friend Lisa, who was eating a branded microwave curry when I started chatting to her about making a better (tastier!) one while keeping the cal count low. Now obviously I don't have the equipment to measure the actual count of this, but it just illustrates some really simple ways to cut the fat and calories without sacrificing flavour. This will feed 2.


200g Lean Chicken Breast or Mini Fillets, trim any fat you can. (Sub some Quorn fillets or Tofu if you really want to cut the calories)
1 small pack of fresh Baby Sweetcorn
Handful of Cashew Nuts, lightly toasted in a dry pan
3-4 ripe tomatoes, depending on size, skinned and chopped
2-3 tbsp Low Fat Yoghurt
2 Garlic cloves, chopped finely
Thumb sized piece of fresh Ginger, chopped finely
1 small Onion, finely chopped
Spices: 1 tsp cumin seeds, 1 tsp brown mustard seeds, 1 tsp coriander seeds, 1 tbsp Garam Massala, 1/2 tsp  turmeric
Fresh Coriander to finish.


To start, fry the whole seeds in just a tsp of lower cal oil or cooking spray until they pop. Stir in your onion, garlic and ginger, fry until soft and slightly golden over a low heat. Add The chicken and brown in the flavoured mixture. 
Next, add the chopped tomatoes and stir well, add a good glug of water from a freshly boiled kettle then add the powdered spices (garam and turmeric). Bring to a boil, then reduce the heat and simmer for about 15 minutes until well reduced and slightly thickened, adding more water as you go if it seems too dry. You can now stir through your baby sweetcorn (chop it first if you like) and toasted cashews. Give it a few more minutes, then stir in your low fat yoghurt and freshly chopped coriander.
Serve with simple boiled rice - no chips Lisa! 


It's really simple to cut calories from anything you cook by reducing the oil, salt, fats and other things you want to avoid on your chosen diet. There is no need to resort to tasteless microwave meals, this kind o fhting will be tastier every time and will contain hundreds less calories then the way I would normally make a curry.


Try it out, and make sure to tell me what you think! Any comments and feedback appreciated - how do you cut calories in your meals without sacrificing taste? We'd love to hear your tips :)


All the best


Tony