I’m a big fan of two things: easy quality nutrition provision, … and curries.
Here’s a quick and easy curry recipe for a high protein sag curry, bursting with flavour and with more than half of your government recommended daily intake of veg.
Nutrition has to be easy to do, and enjoyable, and this is both. Here we’re ‘hacking’ the curry process that can take hours and using ‘cheat’ ingredients like precooked onions and minced garlic to knock time off the prep. You still get great, high quality ingredients, all the flavour but in a fraction of the time.
The Ingredients (excuse the state of the kitchen!)
1kg diced chicken (I used a mix of thigh and breast)
1 large can of chopped spinach (it’s cooked in the canning process)
1 tin of diced tomatoes
1 can precooked onions (these things are amazing, just sweated down in olive oil and canned)
1 tbsp oil
and clockwise on the plate starting from 1 oclock
2tbsp mixed curry powder
2tsp chilli powder (use as much as you want)
1.5tbsp minced garlic
2tbsp of paprika paste (optional)
2tbsp tomato paste (option)
Heath a large saucepan up to hot add the olive oil and chuck all the spices and pastes in (so everything on that plate). Stir quickly for about 20 seconds as the butter melts and the spices start to cook, be careful not to let anything stick.
Add the chicken and stir until it stars to cook on the outside about 4 minutes then,
Add the can of onions and stir for about 30 seconds more.
Add the tomatoes a cook for about 5 minutes.
Finally add the spinach and stir in well.
When it is well mixed and bubbling turn down the heat
In under 10 minutes you’ll have something that looks like this:
Cook that on a low heat for at least 5 minutes more, but longer is better and about 40 mins is great, stirring every 5 minutes.
That’s about 5 portions at 40g of protein each, and about 6g of Fat, with the addition of about 3 portions of your ‘5-a-day’ in the form of vegetables – 2 of spinach, ½ of tomato and ½ of onion.