Super simple
chicken curry
» SERVES 4
» PREP TIME 5 MINUTES
» COOK TIME 30 MINUTESOccasionally, the craving for a
good Indian dish is overwhelming.
We would all love to have the
opportunity to create curry pastes
and spice mixes from scratch. At
times though, we just need a quick,
easy, go-to curry recipe that can be
created in minutes. This is one such
recipe. Wonderfully tasty, but so
quick to put together, it’ll become a
regular evening meal in no time.Low-calorie cooking spray
1 large onion, sliced
450g chicken breast (skin and visible
fat removed), diced
3 garlic cloves, crushed
400ml water
3 tbsp curry powder
1 tbsp ground turmeric
1 tbsp tomato purée
Sea salt and freshly ground black pepperTO SERVE (OPTIONAL)
Samosas
Cooked rice1 Spray a large frying pan with low-
calorie cooking spray and place over a
medium heat. Add the onion and cook
for 2 minutes until softened slightly,
then add the diced chicken to the pan
and cook for 5 minutes until browned.
2 Add the garlic to the pan and cook
for 1 minute, then add all the other
ingredients. The water should just about
cover the chicken – you may need a little
more or less depending on the size of
your pan.
3 Leave to simmer gently for 20
minutes, then turn the heat up. Boil the
curry for another 5 minutes, stirring
frequently to ensure it doesn’t catch on
the bottom of the pan – this will reduce
and thicken the sauce slightly.
4 Serve the curry with your choice
of accompaniments.Samosas
» MAKES 6
» PREPARATION 10 MINUTES
» COOK 15 MINUTES
2 medium potatoes, peeled and
diced into 1cm cubes
75g frozen peas
Low-calorie cooking spray
½ onion, diced
1 garlic clove, crushed
1 tsp grated root ginger
Generous pinch of chilli powder
½ tsp ground coriander
¼ tsp ground cumin
¼ tsp ground turmeric
½ tsp garam masala
30g spinach
Juice of ½ lemon
Sea salt
3 low-calorie tortilla wraps,
cut in half
1 egg, beaten
Fresh coriander, to serve (optional)
1 Cook the diced potatoes in a pan
of boiling salted water for 5 minutes,
then drain. Cook the peas in boiling
salted water and drain.
2 Preheat the oven to 200°C (fan
bake 180°C) and line a baking tray
with some greaseproof paper or
baking parchment.
3 Spray a pan with some low-calorie
cooking spray and place over a
medium heat. Add the onion,
garlic and ginger and cook for
3–4 minutes until softened but not
browned, then add the spices and
cook for another minute. Stir in the
cooked potato and mash it slightly
with a fork or the back of a spoon
before adding the uncooked
spinach, lemon juice and peas.
Add a pinch of salt and stir.
4 Brush the edges of the halved
wraps with the beaten egg. Fold
each half into a cone shape and
seal the edge, leaving the top open
to add the filling.
5 Divide the filling equally between
the wraps, being careful not to
over-fill them. If you do, you will
not be able to seal them properly.
Brush the open end of the wraps
with some more beaten egg, leave
for 30–40 seconds, until it becomes
tacky, then press the edges together
firmly. You can use a fork to do this,
but be careful not to rip the wrap.
6 Arrange the samosas on the tray.
Brush each samosa with plenty of
beaten egg, making sure the edges
are sealed, then bake in the oven
for 10 minutes, or until they are
golden brown.
7 Remove from the oven and serve
warm. You can also allow to cool,
wrap in baking parchment and
freeze for another day.PHOTOGRAPHY©^
MIKE ENGLISH