Keema Curry

Free on EE

Ingredients

800g of extra lean mince meat (beef or lamb works best)

1 large onion, chopped finely

2 carrots, finely chopped

3 cloves of garlic, crushed

heaped teaspoon of fresh grated ginger

2 teaspoons of cumin seeds

2 teaspoon of ground coriander

2 teaspoons of chilli powder

1 teaspoon of garam masala

1 teaspoon of turmeric

* If you like your curries really hot a little bit of cayenne pepper works well or add some freshly chopped green chilli’s

1 cup of frozen peas

4 tablespoons of passata

200ml of stock

freshly chopped coriander to serve

Pam or Frylight spray

Method

Spray a frying pan over a medium heat with some  Frylight

Add your onion, garlic, carrot and ginger and cook for approx 2 mins to softened.

Add the minced meat and cook until browned.

Stir in all your spices. (Add the green chilli’s if using)

Add the tomato paste and stock and reduce heat to a simmer until meat is thoroughly cooked through and stock has reduced to a thicker consistancy – approxx 30mins

Stir in the peas at the last few minutes (just enough to cook them through).

Serve topped with freshly chopped coriander.

Beef Dhansak curry

information

Serves: 6

Prep time: 15 minutes

Cook time:

Syns per serving:

FREE45

ingredients

400g can red lentils, rinsed

2 carrots

½ a small swede, peeled and diced

1 medium potato, peeled and diced

1 medium onion, chopped

1 tsp ground turmeric

salt to taste

400g can chopped tomatoes

454g/1lb of lean beef cut into 2.5cm/1”cubes

Fry Light

2.5cm/1” ginger, grated

3 cloves garlic, crushed

1 tsp of turmeric

2 tbsp of madras curry powder

½ a tsp of chilli powder

2 tbsp of lemon juice

2 tsp of sweetener

method

1. Place the lentils, carrots, swede, potato, onion, turmeric and salt in a large saucepan, and add enough water to cover it by an inch or so. Bring to the boil and simmer until tender.

2. Add the canned tomatoes and cook for a further 10 minutes. Pass the lentil and vegetable mix through a sieve or use a blender and set aside.

3. Boil the meat in a little water for about 45 minutes until tender (you can do this while the lentils and vegetables are simmering), and set aside.

4. Spray a large saucepan with Fry Light and place over a medium heat, add the spices, and cook for 30 seconds, then add the ginger, garlic, lemon juice and sweetener and stir together. Add the blended lentil and vegetable mixture, and the cooked beef and simmer on a low heat for about 30 minutes. Serve with piles of boiled rice (add 2 Syns per 28g if you are following the Original choice).

Tip: If you fancy an accompaniment to your curry, enjoy a poppadom for 2½ Syns or some mango chutney for 1½ Syns per level tbsp.

Beef Kofta Curry

Serves: 4

Prep time: 15 minutes

Cook time: 25 minutes

Syns per serving:

FREEFREE11

ingredients

681g/1lb 8oz extra-lean minced beef

2 tsp peeled and finely grated ginger

2 garlic cloves, peeled and crushed

2 tsp crushed fennel seeds

1 tsp ground cinnamon

1 tsp mild or medium chilli powder

salt and freshly ground black pepper

1 tsp tumeric

2 tbsp medium curry powder

500ml carton passata

¼ tsp artificial sweetener

To Serve

fat-free natural yogurt

chilli powder

mint leaves

method

1. Place the minced beef in a mixing bowl along with the ginger, garlic, fennel, cinnamon and chilli powder. Season and, using your hands, mix thoroughly until well combined. From the mixture into small, walnut-sized balls and set aside.

2. Place the tumeric, curry powder, passata and sweetener in a medium saucepan and bring to the boil. Reduce the heat to a simmer, season well and carefully place the meatballs in the sace. Cover and cook gently for 15-20 minutes, turning the meatballs occassionally, until they are cooked through.

3. Remove from the heat and serve drizzled with fat-free natural yogurt, sprinkled with a pinch of chilli powder and garnished with fresh mint leaves.

Thai green curry with basmati rice

Serves 4, Syns 1 1/2 per serving

350g basmati rice

fry light

2 level tbsp thai green curry paste

400g chicken pieces

600ml chicken stock

100ml reduced fat coconut milk

400g mixed frozen veg

2tbsp light soy sauce

salt and pepper

1 red chilli and fresh coriander to garnish

Cook the rice and keep warm

Place a large frying pan over med heat, add curry paste and chicken for 2-3 mins, add stock and coconut milk, bring to the boil, reduce heat and simmer for 10-12 mins until chicken is cooked

Add vegetables, bring back to a simmer and cook for 6-8 mins, remove from heat, stir in soy sauce and seasoning, put into 4 bowls, garnish with chilli and coriander, serve with rice

CHICKEN TIKKA MASALA

informationServes: 4

Prep time: 

Cook time: 

Syns per serving:

FREE EE

ingredients

6 skinless chicken breast fillets

One calorie cooking spray

salt and freshly ground black pepper

2 large shallots, peeled and finely grated

3 garlic cloves, peeled and finely grated

½ tsp crushed cardamom seeds

½ tsp turmeric

1 tbsp tikka masala powder or tandoori spice blend powder

4 tbsp passata

150ml chicken stock

100g fat free natural fromage frais

tomato and red onion slices, to garnish

method1. Spray the chicken with the low calorie cooking spray and season well. Place under a preheated hot grill and cook for 15-20 minutes, turning once until cooked through. Remove and, when cool, cut into bite-sized pieces. Set aside. 

2. Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the shallots and garlic along with the crushed cardamom seeds, turmeric and tikka masala powder. Stir-fry for 1 minute before adding the passata. 

3. Add the chicken and stock and cook for 4-5 minutes, stirring often. Remove from the heat, stir in the fromage frais and season to taste. Garnish with the tomato and red onion slices. Great served with cabbage sprinkled with black onion seeds. 

Slimming World Healthy Chicken Korma

Information

Serves 4

Ready in about 50 minutes

Syns - Original 3

Ingredients

80z/227g onions

1 in/2 1/2 cm piece fresh root ginger

3 garlic cloves

1/4 pint/142 ml Stock made with chicken Bovril

4 chicken breasts

1 tbsp ground coriander

1 cinnamon stick

5 cardamom pods

salt and freshly ground black pepper

juice of 1 lemon

1oz /28g grated creamed coconut

5oz/142g very low fat natural yogurt

1/2oz /14g toasted flaked almonds

A small handful of fresh coriander

Lemon wedge to serve

Method

1. Roughly chop the onions, ginger and garlic. Place in a food processor and blend for a few seconds to form a smooth paste. Transfer to a frying pan and add the stock. Bring to the boil and simmer gently for 5 minutes stirring often.

2. Cut the chicken into chunks. Add to the onion mixture and cook, Stirring often for a further 5 minutes or until the chicken is coloured all over. Stir in the spices, seasoning and lemon juice. Add the coconut and cook gently stirring occasionally for 10 minutes.

3. Gradually add the yogurt, a spoonful at a time, stirring continuously. Cook for a further minute until thick. Pour in 1/4 pt/142 ml water and simmer gently for 15-20 minutes, stirring occasionally, until the chicken is tender and cooked through.

4. Discard the cinnamon stick and cardamom pods. Transfer to warmed serving plates. Sprinkle with the flaked almonds and coriander and serve with lemon wedges.

Chicken Dopiaza

4 Onions - chopped

4 tsp Lazy Garlic

4 Chicken Breasts - cut into Bitesize

2 tbsp Hot Curry powder

1 tbsp Garam Masala

2 tsp Cinnamon

2 tsp Cumin

Sprinkle Ground Coriander

400ml Chicken Bovril Stock

Tin Chopped Toms

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In Frying pan heat/mix spices for a minute or so. Add Onions, saute 2 mins, Add Garlic & Chicken and stir til browning. Tip all into a large saucepan - add stock and tinned Tomatoes, boil, heat for 30 mins.

Freezes very well!

SYN FREE