Challenge Fat Loss: Casseroles & Curries€¦ · Lamb dhansak 30 Fish masala 31 Coconut beef curry...
Transcript of Challenge Fat Loss: Casseroles & Curries€¦ · Lamb dhansak 30 Fish masala 31 Coconut beef curry...
Medical Disclaimer
Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.
Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.
Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.
© Copyright 2018 Lindsay Beale and it’s licensors
All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).
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Contents
Casseroles & stews
Winter vegetable stew 1
Coconut stew 2
Sensational stew 3
Italian bean stew 4
Warming stew 5
Lentil & sweet potato curry 6
Quick fish stew 7
Authentic curry 8
Low carb slow cook
beef stew 9
Spicy haddock stew 10
Easy lamb stew 11
Chicken & butter bean stew 12
Crispy tarragon baked
chicken 13
Kashmiri lamb roast 14
Scottish stovies 15
Sri Lankan lentil dhal 16
Curries
Batch beef balti 17
Chicken black curry 18
Cauliflower & broccoli curry 19
Chicken biryani 20
Sri Lankan fish curry 21
Fragrant chickpea curry 22
Overnight beef curry 23
Sri Lankan style chicken curry 24
Prawn red curry 25
Beef mince curry 26
South Indian fish curry 27
Easy lamb vindaloo 28
Almond chicken curry 29
Lamb dhansak 30
Fish masala 31
Coconut beef curry 32
Lamb rogan josh 33
Haddock coconut masala
curry 34
Creamy coconut
fish dhal 35
Lamb curry 36
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1 tsp ghee or organic coconut oil
half a butternut squash, peeled,
seeds removed, diced
1 aubergine, diced
3 bell-peppers (any colour), diced
600g tinned chopped tomatoes
500ml fresh vegetable or chicken
stock (or use 1 organic stock cube)
11/2 tsps ground cumin
1 tsp ground coriander
1/2 tsp ground cinnamon
1/2 tsp ground ginger
salt and pepper to season
400g tinned chickpeas, drained
and rinsed
SERVES 3
PER SERVING:
349 Calories
57g Carbs
19g Protein
5g Fat
Melt the ghee / oil in a large saucepan over a medium heat.
Add the butternut squash and gently sauté for 8-10 minutes, stirring occasionally.
Add the aubergine and peppers and sauté for 5 minutes, stirring.
Add the tinned tomatoes and stock and bring to the boil. Reduce to a gentle simmer and add the spices, salt and pepper.
Cover and cook for 25 minutes, stirring occasionally.
Add the chickpeas and cook for 10 minutes, then serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Winter vegetable stew
4 small shallots, roughly chopped
75g fresh coconut, grated
2 garlic cloves, finely chopped
1 tbsp coconut oil
300g fresh chicken breast, diced
175g cucumber, peeled and sliced
1 small cauliflower head, cut
into florets
2 spring onions, finely chopped
1 tsp turmeric
½ tsp ground cumin
250ml unsweetened coconut milk
salt to taste
150g plain yoghurt (use
dairy free yoghurt if preferred)
SERVES 3
PER SERVING:
426 Calories
19g Carbs
38g Protein
22g Fat
Coconut stew
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Mix the shallots, fresh coconut and garlic in a bowl. Melt the coconut oil in a large saucepan over a medium heat and add the coconut mixture. Sauté for two minutes.
Add the chicken, cucumber, cauliflower,
spring onions, turmeric and cumin. Sauté
for one minute then add the coconut milk
and bring to a rapid simmer.
Reduce heat and cover and cook for
around 12-15 minutes or until cauliflower
is cooked.
Add salt to taste, stir well and remove
from heat. Stir in the yoghurt and serve.
Once cooled, store any leftovers in an
airtight container and refrigerate for up to 3
days or freeze on same day.
2 tsps organic butter or
coconut oil
2 white onions, chopped
8 green finger chillis, sliced
1 scotch bonnet, sliced
6 cloves garlic, finely chopped
30g fresh ginger, finely chopped
600g diced beef
2 tsps garam masala
2 tsps turmeric
1 tsp fenugreek seeds
5 cardamom pods
2 tsps chilli powder
1 tsp sea salt flakes
1 tsp ground black pepper
1/2 pint fresh chicken stock
(or use 1 organic stock cube)
200g tinned chopped tomatoes
SERVES 5
Melt the butter / oil in a large saucepan. Add the onions and sauté gently for 5 minutes, stirring occasionally.
Add the green chillis, scotch bonnet, ginger and garlic, stir and cook for 2 minutes.
Add the beef, spices, salt and pepper, and stir well to coat the beef.
Add the tomatoes and stir well. Cook for 1-2 minutes. Add the stock, bring to a boil, then reduce to a simmer. Cover and cook for 2-3 hours (or until beef is tender), stirring every 30 minutes.
Store any leftovers in an airtight container and
refrigerate for up to 3 days or freeze on same
day.
Serving suggestion:
Serve with steamed rice or cauliflower rice if
you’re watching your carbs and some leafy
green vegetables
Sensational stew
PER SERVING:
291 Calories
13g Carbs
35g Protein
11g Fat
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1/2 tbsp olive oil
1 medium sized white onion, finely
sliced
1 small courgette
400g tin of cannellini beans, drained
1 tsp Italian seasoning
150g tomato passata
1/2 tsp sea salt
100g pitted Italian olives, sliced
a few fresh basil leaves
SERVES 2
Heat the olive oil in a large saucepan over a medium heat. Add the onion and sauté for 2-3 minutes until softened.
Chop the courgette into half moon shapes and add to the onion along with the drained beans and Italian seasoning. Fry for 30 seconds then add the tomato passata and salt.
Warm the stew through for 5 minutes on a medium heat. Add the olives to the stew and stir. Serve topped with fresh basil.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Serving suggestion:
Sprinkle on some nutritional yeast when serving for added flavour and protein
Italian bean stew
PER SERVING:
280 Calories
32g Carbs
11g Protein
12g Fat
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1 tbsp coconut oil or organic butter
1 small white onion, finely chopped
850g lean casserole beef, diced
handful closed cup mushrooms,
sliced
3 cloves garlic, finely chopped
2 medium sized carrots, peeled
and chopped
half a swede, diced
375g potatoes, peeled and chopped
2 medium sized parsnips, cut into
strips
1 organic stock cube dissolved in
1 pint boiling water
sprig fresh rosemary
1 tbsp tomato purée
salt and pepper to season
SERVES 4
PER SERVING:
501 Calories
29g Carbs
76g Protein
9g Fat
In a large saucepan, melt the oil / butter over a medium heat. Add the onion, and sauté gently until soft. Transfer to a plate.
Add the beef to the saucepan and brown on all sides for around 3-5 minutes. Transfer to a separate plate.
Add the mushrooms to the saucepan and cook for 3-5 minutes until soft. Add the garlic and cook for two minutes, stirring frequently.
Return the beef and onions back into the saucepan. Stir in the carrots, swede, parsnips and potatoes and add the stock. There should be enough liquid in the pan to almost cover the vegetables.
Add the rosemary and tomato purée and season well. Cover and simmer for up to two hours. Top up with fresh water if necessary. The sauce will thicken as the potatoes cook.
Once cooled store any leftovers in an
airtight container and refrigerate for up
to 3 days or freeze on same day.
Warming stew
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2 tsps organic butter or coconut oil
12 shallots, chopped
1/2 tsp sea salt flakes
2 sweet potatoes, peeled and
cut into 1 inch chunks
1 inch piece fresh ginger,
peeled and finely chopped
2 small garlic cloves, chopped
1 tbsp curry powder
1 bay leaf
500ml boiling water
150g red lentils (dry weight)
salt and pepper to season
SERVES 3
Heat the butter / oil in a large saucepan over a gentle heat. Add the shallots and the salt and sauté, stirring occasionally, until the onion softens.
Add the sweet potato, ginger, garlic, curry powder and bay leaf and sauté for one minute until fragrant.
Add the boiling water and stir in the lentils. Reduce the heat to medium / low, cover and simmer for around 18-20 minutes, until the lentils break down and the sweet potatoes are tender.
Season to taste with salt and pepper and serve.
Once cooled, store any leftovers in an
airtight container and refrigerate for up to
3 days or freeze on same day.
Lentil & sweet potato curry
PER SERVING:
235 Calories
44g Carbs
8g Protein
3g Fat
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10g organic butter or coconut oil
2 garlic cloves, finely chopped
1½ tsps ground cumin
1 tsp paprika
1 tsp Himalayan salt
250ml cold fresh water
1 x 400g tin chopped tomatoes
8 cherry tomatoes
1 green pepper, deseeded and
cut into chunks
1kg white fish fillets, cut into
chunks
60g fresh coriander, finely
chopped
1 lemon, cut into four wedges
SERVES 5 Suggestion:
Tastes great with a serving of fresh green leafy vegetables, such as spinach or kale
Melt butter / oil in a large saucepan over a medium heat. Add the garlic and stir well. Cook for 30 seconds.
Add the cumin, paprika and salt and cook for one minute, stirring continuously.
Add the water and tomatoes. Bring to the boil, then reduce to a simmer. Add the pepper, and simmer for 5 minutes.
Add the fish and cherry tomatoes and cook for 10 minutes until the fish falls apart. Break the fish up with a wooden spoon.
Stir in the coriander and remove from heat.Serve with a wedge of lemon.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Quick fish stew
PER SERVING:
253 Calories
6g Carbs
46g Protein
5g Fat
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1 tbsp cumin seeds
1 tbsp ghee or coconut oil
5 medium sized onions, diced
5-10 garlic cloves, finely chopped
1-2 inch piece fresh ginger,
peeled and finely chopped
5 green chillis, finely chopped
600g fresh chicken breast, diced
2 tbsps ground turmeric
1 tbsp garam masala
1 tbsp meat masala
1 tbsp sea salt flakes
1 x 400g tin chopped tomatoes
50ml cold fresh water
30g per person uncooked basmati
rice plus 30g per person cauliflower,
finely chopped
handful fresh coriander, finely
chopped
SERVES 4
In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds. Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft. Stir in the garlic, ginger and chillis. Cook for 1 minute.
Add the chicken and cook for 2 minutes. Then add the spices and salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.
Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.
Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and
drain. Serve garnished with coriander.
Once cooled store any leftovers in an
airtight container and refrigerate for up
to 3 days or freeze on same day.
PER SERVING:
514 Calories
52g Carbs
54g Protein
10g Fat
Authentic curry
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500g lean beef, diced
100g carrot, peeled and diced
100g swede, peeled and diced
150g baby button mushrooms
100g white onion, diced
2 garlic cloves, finely chopped
400ml beef or vegetable stock
a pinch of dried rosemary
a pinch of dried thyme
a pinch of salt and pepper
SERVES 3
Preheat the oven to 170˚C/350˚F.
Place all of the ingredients in a large casserole dish or slow cooker and mix well.
Cook for 2-3 hours or until the beef is tender. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
PER SERVING:
310 Calories
8g Carbs
38g Protein
14g Fat
Low carb slow cook beef stew
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1 tsp ghee or organic coconut oil
1 tsp black mustard seeds
1 cinnamon stick
10 curry leaves
2 bay leaves
8 peppercorns
1 onion, chopped
2 small carrots, chopped
½ a medium sized butternut squash,
roughly chopped
600g haddock fillets
2 tsps turmeric
a pinch of sea salt
170ml coconut milk
150ml cold water or
unsweetened almond milk
SERVES 4
PER SERVING:
330 Calories
16g Carbs
35g Protein
14g Fat
Melt the ghee / oil in a large saucepan over a medium heat.
Add the mustard seeds, cinnamon stick, curry leaves, bay leaves and peppercorns. Heat, stirring for 1 minute.
Add the onion and sauté for 2-3 minutes, stirring. Add the carrot and squash and sauté gently for 8-10 minutes until soft.
Add the fish, turmeric, salt, coconut milk, and cold water / almond milk. Bring to the boil then reduce to a simmer. Cover and cook for 20 - 30 minutes.
Ensure that the fish is thoroughly cooked before serving.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
the same day.
Spicy haddock stew
Serving suggestion:
Serve with steamed greens of your choice.
2 tsps ghee or coconut oil
300g white onion, finely chopped
350g carrot, peeled and sliced
500g stewing lamb, visible fat
removed, diced
2 cloves garlic, finely chopped
1 sprig fresh rosemary
500ml lamb or vegetable stock,
made with one organic stock cube
350g all rounder potatoes, peeled
and chopped
salt and pepper to season
SERVES 4
PER SERVING:
465 Calories
30g Carbs
30g Protein
25g Fat
Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring.
Add the carrot and sauté for 3-4 minutes, stirring occasionally.
Add the lamb, stir well and cook for 4 minutes. Stir occasionally to seal on all sides.
Add the garlic and rosemary and fry gently for 2 minutes, stirring.
Add the potatoes and stock and stir well. Season with salt and pepper. Bring to the boil then reduce to a simmer. Cover and cook for 30 minutes.
If the mixture is too dry or thick, add some boiling water. Stir well and cook for one hour, or until the lamb is tender (checking the thickness of the stew halfway through cooking time).
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Easy lamb stew
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2 tsps ghee or coconut oil
1 medium sized white onion, finely
chopped
2 celery sticks, finely chopped
1 medium sized carrot, peeled and
sliced
4-5 cloves garlic, finely chopped
350g fresh chicken breast, diced
1-2 sprigs fresh rosemary
handful of cherry tomatoes
200g chopped tinned tomatoes
1 pint chicken stock (fresh or made
with one organic stock cube)
pinch of ground black pepper
200g tinned butter beans, drained
200g Savoy cabbage, shredded
SERVES 4
Chicken & butter bean stew
Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté, for 3-4 minutes, stirring until soft.
Add the celery and carrot and sauté, stirring, for 3-4 minutes. Add the garlic and gently fry for 3 minutes, stirring. Transfer the contents of the saucepan to a plate and set aside.
Add the chicken to the saucepan and cook for 4-5 minutes, stirring to seal on all sides. Add the rosemary and cook for 2-3 minutes, stirring. Add the cherry tomatoes and cook for 1 minute.
Return the onions, celery, carrot and garlic back to the saucepan and stir well. Stir in the tinned tomatoes and stock. Bring to the boil then reduce to a gentle simmer. Add the black pepper, cover and cook for 5 minutes.
Stir in the butter beans, cover and cook for 5 minutes. Stir in the cabbage, cover and cook for 3-4 minutes. Serve.
Store any leftovers in an airtight container and
refrigerate for up to 3 days or freeze on same
day.
PER SERVING:
252 Calories
19g Carbs
35g Protein
4g Fat
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500g sweet potatoes, scrubbed
and cut into large pieces
1kg bone-in chicken thighs,
skin on
salt and pepper to season
2 tbsps olive oil
small bunch of fresh tarragon
2 tbsps sherry vinegar
300g cherry tomatoes
200ml chicken stock
SERVES 4
Preheat oven to 200˚C/400˚F.
Bring a large saucepan of water to the boil. Add the potatoes and cook for 5-10 minutes, until soft. Drain and set aside.
Place the chicken in a large bowl. Add the salt, pepper and oil and mix thoroughly to coat.
Transfer the chicken to a large saucepan and cook over a medium heat for 10 minutes, stirring occasionally to seal the chicken on all sides.
Bash the tarragon leaves in a pestle and mortar. Place the leaves in a bowl and add the sherry vinegar. Stir well and pour onto the chicken.
Add the tomatoes, stock and potatoes, and stir. Transfer the contents of the saucepan to a large ovenproof dish. Bake for 40 minutes until golden.
Store any leftovers in an airtight container
and refrigerate for up to 2 days or freeze on
same day.
Crispy tarragon
baked chicken
PER SERVING: (chicken skin removed)
540 Calories
30g Carbs
42g Protein
28g Fat
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visit www.amykenyon.com tel 0151 3241 555 14CASSEROLES & STEWSLindsaybeale.com E-mail [email protected]
1 leg lamb on the bone (2 kg approx)
For the spice mix:
4 cloves crushed garlic
equivalent amount of fresh ginger,
grated
2 tsps cumin powder
1 tsp turmeric powder
1/2 tsp ground black pepper
1/2 tsp cinnamon powder
1/2 tsp ground cardamon seeds
1/2 tsp chilli powder
1/4 tsp cloves (ground in coffee
grinder or pestle & mortar)
2 tsps salt
juice of 1 lemon
For the marinade:
200ml natural yoghurt (use dairy free
if preferred)
30g ground almonds
30g ground pistachios
a pinch of saffron
For the glaze:
2 tbsps of honey
SERVES 8
Kashmiri lamb roast
Cut a criss-cross pattern in the leg of lamb. Make the cuts approximately 1/2 inch deep.
Mix all of the spice mix ingredients together (apart from the lemon juice). Rub the spices all over the lamb and deep into the cuts.
Squeeze the lemon juice over the lamb.
Mix the yoghurt, ground almonds, pistachios and saffron in a bowl. Coat the lamb with the mixture. Refrigerate for at least 8 hours. The longer the better!
Preheat oven to 230˚C/450˚F.
Pour the honey over the lamb and place in the oven. After 25 minutes, reduce oven temperature to 160˚C/325˚F and cook for 21/2 hours.
Remove from oven and allow to rest for 15 minutes.
Store any leftover lamb in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
PER SERVING:
487 Calories
7g Carbs
45g Protein
31g Fat
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1.4kg (peeled weight) all rounder
potatoes, peeled and cut into chunks
3 small white onions, peeled and
diced
1 3/4 pts cold water
400g pork sausages (minimum
90% meat), cut into thick slices
sea salt and black pepper to season
SERVES 4
Place the potatoes and onions in a large saucepan. Add the water and stir well.
Bring to the boil then reduce to a simmer. Cover and cook for 10 minutes.
Add the sausages and season with salt and pepper. Stir and simmer for 30 minutes. Check seasoning then mash the potatoes gently, to break them up.
Cook for a further 10 minutes, or until the potatoes are cooked. Serve.
Store any leftover stovies in an airtight
container and refrigerate for up to 3 days or
freeze on same day.
Serving suggestion: Serve with plenty of steamed leafy green vegetables.
PER SERVING:
557 Calories
66g Carbs
26g Protein
21g Fat
Scottish stovies
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2 tsps ghee or organic butter
1 tsp black mustard seeds
(optional)
12 curry leaves
2 small cinnamon sticks
1 red onion, sliced
2 cloves garlic, finely sliced
1 tsp turmeric
11/2 tsps unroasted curry powder
1 tsp chilli powder
150g red lentils
100ml cold water
200ml coconut milk
1 tsp sea salt
SERVES 3
Heat the ghee or butter in a large saucepan over a medium heat. Add the mustard seeds (if using), cinnamon sticks and curry leaves. Cook, stirring, for 30 seconds.
Add the onion and sauté for 1-2 minutes, until soft. Add the garlic and sauté, stirring, for 1 minute.
Stir in the spices and lentils and add the water. Bring to a boil, then reduce to a simmer.
Cook for 20 minutes, or until the lentils are cooked, adding more water during cooking time, if the mixture becomes too dry.
Stir in the coconut milk and salt and cook for 1 minute. Serve.
Store any leftovers in an airtight container
for up to 3 days or freeze on the same day.
Serving suggestion:
Serve with steamed rice, or as a side dish with a curry
Sri Lankan lentil dhal
PER SERVING:
335 Calories
37g Carbs
13g Protein
15g Fat
visit www.amykenyon.com tel 0151 3241 555 17CURRIESLindsaybeale.com E-mail [email protected]
2 tsps ghee or organic butter
400g tinned chopped tomatoes
5 cloves garlic, peeled and
crushed
4 tsps ground cumin
5 tsps garam masala
2 tsps ground turmeric
25g fresh ginger, finely chopped
2 tsps chilli powder
1 tsp sea salt
250ml fresh chicken stock (or use
1 organic stock cube)
1 large handful coriander, finely
chopped
1kg beef, diced
1 tsp ground black pepper
3 medium white onions, sliced
1 green bell pepper, diced
10 baby plum tomatoes, chopped
SERVES 6
If you have a slow cooker, simply place all ingredients in the cooker. Cook for 3+ hours. Add more stock if the balti becomes too dry.
Alternatively, place a large saucepan over a medium / high heat. Add 1 tsp ghee/butter, tinned tomatoes, garlic, cumin, garam masala, turmeric, ginger, chilli powder and salt. Cook for 4 minutes, stirring frequently.
Add the stock and the coriander and simmer for 15 minutes, stirring occasionally. Add more stock if the balti becomes too dry.
Season the beef with black pepper. Heat the remaining ghee/butter in a frying pan and sauté the onion and green pepper for 3 minutes.
Add the beef and baby tomatoes and cook until the beef is browned, stirring frequently. Pour the contents of the frying pan into the saucepan and cook for 5 minutes. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Batch beef balti
PER SERVING:
306 Calories
15g Carbs
39g Protein
10g Fat
visit www.amykenyon.com tel 0151 3241 555 18CURRIESLindsaybeale.com E-mail [email protected]
2 tbsps white vinegar
2 tsps unroasted curry powder
1/2 tsp sea salt
1 tsp ground black pepper
300g fresh chicken breast, diced
1 tbsp coconut oil
1 small red onion, sliced
4 green chilli peppers, halved
lengthways
4 green cardamom pods
6 whole cloves
12 curry leaves
1 tsp fresh ginger, chopped finely
1 small cinnamon stick
5 cloves garlic, chopped finely
100ml cold water
1 medium sized beef tomato,
chopped
2 tsps roasted curry powder
200ml light coconut milk
SERVES 2
Combine the vinegar, unroasted curry powder, salt and pepper in a bowl. Add the chicken and stir well, coating thoroughly.
Melt the coconut oil in a large saucepan over a medium heat. Add the onion, chillis, cardamom pods, cloves, curry leaves, ginger and cinnamon stick. Cook for around 5 minutes, stirring frequently, until the onion has softened.
Reduce heat to low and continue to cook, stirring, until the onion starts to caramelise - around 10 minutes.
Add the garlic, stir well and cook for one minute. Add the chicken mixture, water and tomato. Stir well and cook for around 10 minutes.
Add the roasted curry powder and stir well. Slowly stir in the coconut milk and simmer for 2-3 minutes, stirring constantly.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Chicken black curry
PER SERVING:
382 Calories
23g Carbs
41g Protein
16g Fat
visit www.amykenyon.com tel 0151 3241 555 19CURRIESLindsaybeale.com E-mail [email protected]
4 cardamom pods
1 tsp fenugreek seeds
1 tsp ghee or organic butter
1 small white onion, chopped
1/2 tsp coriander powder
1 tsp garam masala
10-15 curry leaves
1 tsp turmeric
pinch of sea salt flakes
60ml fresh vegetable or chicken
stock (or use 1 organic stock cube)
200g cauliflower, cut into florets
200g broccoli, cut into florets
SERVES 2
Place a large saucepan over a medium heat. Add the cardamom pods and fenugreek seeds and roast for 30 seconds, stirring frequently.
Add the ghee / butter and stir until melted. Add the onion and sauté for 4 minutes, stirring frequently.
Add the spices and salt and stir well. Add the stock and bring to the boil.
Add the cauliflower and broccoli and
reduce to a gentle simmer. Cover and cook
for 15 minutes.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Cauliflower &
broccoli curry
PER SERVING:
152 Calories
20g Carbs
9g Protein
4g Fat
visit www.amykenyon.com tel 0151 3241 555 20CURRIESLindsaybeale.com E-mail [email protected]
2 tsps ghee or organic coconut oil
1 small red onion, finely chopped
5 garlic cloves, finely chopped
1 thumb sized piece fresh ginger,
finely chopped
3-5 green chillis, finely chopped
handful baby tomatoes, halved
700g fresh chicken breast, diced
250ml fresh chicken stock (or use
one organic stock cube)
2 tbsps tomato purée
salt to season
2-3 tsps medium curry powder
200g basmati rice or grated
cauliflower
juice of 1 lemon or lime
SERVES 4
PER SERVING:
433 Calories
47g Carbs
50g Protein
5g Fat
Melt the ghee / coconut oil in a large saucepan over a medium heat. Add the onion and gently sauté for 3-4 minutes, stirring.
Add the garlic and ginger and sauté for 2-3 minutes, stirring. Add the chillis and baby tomatoes and sauté for 1 minute, stirring.
Add the chicken and cook for 3-4 minutes, stirring.
Add the stock and bring to the boil then reduce to a simmer. Add the tomato purée, salt, curry powder and rice / cauliflower.
Stir well.
Cover and simmer gently for around
15-20 minutes until rice is cooked through,
checking regularly. Add more stock or boil-
ing water if the mixture becomes dry.
Add the lemon / lime juice, stir and cook
for 1 minute.
Store any leftovers in an airtight container
and refrigerate for up to 4 days or freeze on
the same day.
Chicken biryani
visit www.amykenyon.com tel 0151 3241 555 21CURRIESLindsaybeale.com E-mail [email protected]
400ml cold water
4 cloves garlic, sliced finely
4 small red onions, sliced finely
10 curry leaves
1 tsp chilli powder
1 large gamboche (optional)
1 tsp sea salt flakes
1/2 tsp fenugreek seeds
400g white fish fillets (fresh or frozen)
pinch of saffron
1 tsp unroasted curry powder
3-4 green chilli peppers, sliced finely
200ml coconut milk
juice of half a lime
SERVES 2
In a large saucepan, bring the water to the boil, then reduce to a simmer.
Add the garlic, onions, curry leaves, chilli powder, gamboche, salt, fenugreek seeds, fish, saffron, unroasted curry powder and chilli peppers.
Cook for 15 minutes, stirring occasionally.
Add the coconut milk and cook for 2 minutes, stirring frequently.
Stir in the lime juice.
Store any leftovers in an airtight container
and refrigerate for up to 4 days or freeze on
the same day.
PER SERVING:
451 Calories
31g Carbs
39g Protein
19g Fat
Sri Lankan fish curry
visit www.amykenyon.com tel 0151 3241 555 22CURRIESLindsaybeale.com E-mail [email protected]
1 tbsp coconut oil
1/2 a medium-sized red or white
onion, finely sliced
4 cloves garlic, finely chopped
1 thumb-sized piece fresh ginger,
finely chopped
1 green chilli pepper, chopped
50g Thai red or yellow curry paste
150ml coconut milk
100ml recently boiled water
1 tsp ground turmeric
1 tsp curry powder
1/2 tsp ground coriander
1/2 tsp ground cinnamon
200g cauliflower, cut into florets
100g tinned chickpeas, rinsed
and drained
for the salad:
100g mixed lettuce leaves
a large handful coriander
1/2 a ripe avocado, finely sliced
to serve:
lime wedges
SERVES 2
Heat the coconut oil in a large saucepan over a medium heat. Add the onion and sauté for 2 minutes, stirring occasionally.
Add the garlic, ginger and chilli pepper. Sauté for 2-3 minutes, stirring frequently.
Add the Thai curry paste, coconut milk, boiled water and dried spices. Simmer over a medium heat for 5 minutes.
Add the cauliflower and reduce heat to
medium / low. Cover and cook for 10
minutes, stirring occasionally.
Add the chickpeas, stir and cook for 2
minutes to heat through.
Meanwhile, assemble the salad ingredients.
Spoon the curry over the centre of the
salad and serve with lime wedges.
Store any leftover curry in an airtight
container and refrigerate for up to 3 days or
freeze on same day.
Fragrant chickpea curry
PER SERVING:
419 Calories
34g Carbs
10g Protein
27g Fat
visit www.amykenyon.com tel 0151 3241 555 23CURRIESLindsaybeale.com E-mail [email protected]
700g beef, diced
2 large white onions, finely
chopped
6 cloves garlic, finely chopped
a thumb sized piece of fresh
ginger, finely chopped
6 green chillies, finely chopped
2 tsps ground fenugreek
1 tsp ground turmeric
1 tsp ground garam masala
1 tsp whole garam masala
(optional)
a pinch of sea salt
2 tsps ghee or coconut oil
1 tin chopped tomatoes
SERVES 4
Mix everything up in a bowl (except the ghee / oil and tinned tomatoes).
Transfer to a sealable storage bag and refrigerate for at least 4 hours or overnight.
In a large saucepan, melt the ghee / oil over a medium heat. Empty the contents of the bag into the saucepan and cook for 10 minutes, stirring until the onions have softened and the beef is brown all over.
Add the chopped tomatoes and a splash of cold water. Cover and cook for 2-3 hours until the beef is tender. Add more water whilst cooking if the mixture becomes too dry.
Store any leftovers in an airtight container
and refrigerate for up to 4 days or freeze on
same day.
Overnight beef curry
PER SERVING:
330 Calories
15g Carbs
45g Protein
10g Fat
visit www.amykenyon.com tel 0151 3241 555 24CURRIESLindsaybeale.com E-mail [email protected]
2 tsps ghee or coconut oil
1 cinnamon stick
1 tsp mustard seeds
20-25 curry leaves
3 small red onions, finely sliced
40g fresh ginger, finely chopped
8 garlic cloves, finely chopped
4-6 green chillis, finely chopped
800g fresh chicken breast, diced
1 tin chopped tomatoes
200ml fresh chicken stock (or use
1 organic stock cube)
2 tsps unroasted curry powder
1 tsp turmeric
1 tsp salt
1/2 tsp ground black pepper
SERVES 4
Melt the ghee/oil in a large saucepan over a medium heat. Add the cinnamon stick, mustard seeds and curry leaves and cook for 2-3 minutes, stirring frequently.
Add the onions and sauté for 3 minutes, until soft. Add the garlic, ginger and chillis and cook for 3 minutes, stirring. Add the chicken and cook for 3-4 minutes, stirring well.
Add the tomatoes and stock and stir well. Turn up the heat to medium/high then reduce to a gentle simmer. Cover and cook for 5-6 minutes, stirring occasionally.
Add the remaining spices and salt and pepper. Cover and cook for 8-10 minutes.
Store any leftover curry in an airtight
container and refrigerate for up to 4 days
or freeze on same day.
Serving suggestion:
Serve with steamed rice.
PER SERVING:
419 Calories
22g Carbs
67g Protein
7g Fat
Sri Lankan style chicken curry
visit www.amykenyon.com tel 0151 3241 555 25CURRIESLindsaybeale.com E-mail [email protected]
10g coconut oil
20g Thai red curry paste
1 large red chilli, sliced
6 baby plum tomatoes
75g bamboo shoots
150g coconut milk
200g uncooked and peeled king
prawns
1 tsp fish sauce (nam pla)
handful of fresh coriander, chopped
fresh lime wedges
SERVES 1
PER SERVING:
431 Calories
15g Carbs
41g Protein
23g Fat
Melt the coconut oil in a large frying pan.
Add the Thai red curry paste and cook for 2 minutes in the oil to allow the flavours
to release.
Add the red chillis, baby tomatoes and
bamboo shoots. Stir fry for 1-2 minutes.
Add the coconut milk and stir well.
Add the prawns and simmer for 7-8
minutes or until thoroughly cooked
through.
Stir in the fish sauce.
Serve with the fresh coriander and lime.
Store any leftovers in an airtight container
and refrigerate for up to 2 days or freeze on
same day.
Prawn red curry
visit www.amykenyon.com tel 0151 3241 555 26CURRIESLindsaybeale.com E-mail [email protected]
1 tsp ghee or coconut oil
75g white onion, finely chopped
4 cloves of garlic, finely chopped
a thumb sized piece of fresh
ginger, finely chopped
3-4 green chillis, finely chopped
500g beef mince
200g tinned chopped tomatoes
20g tomato purée
100ml cold water
2 tsps meat masala curry powder
1/2 tsp chilli powder
1/2 tsp turmeric
1/2 tsp sea salt
300g cauliflower, grated
handful of coriander (optional),
chopped
SERVES 3
Melt the ghee/oil in a frying pan. Add the onion and sauté gently for 2-3 minutes.
Finely chop the garlic, ginger and chillies. Add to the frying pan and fry for 2 minutes.
Add the beef mince, breaking it up with a spoon. Cook for 5 minutes or until the mince has browned.
Add the chopped tomatoes, tomato purée and 100ml cold water.
Cook for 5 minutes then add the spices and salt. Stir well and cook for 10-15 minutes.
Steam the cauliflower for 4-5 minutes or
until cooked to your liking. Serve the curry
on a bed of cauliflower rice and garnish
with chopped coriander.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Beef mince curry
PER SERVING:
426 Calories
12g Carbs
36g Protein
26g Fat
350g white fish fillets, skin removed
pinch of cayenne pepper
1 tsp sea salt
2 tsps English mustard
200ml cold water
2 tsps ghee or coconut oil
1 heaped tsp brown mustard seeds
1/2 tsp cumin seeds
1 medium sized onion, finely chopped
2-4 green chillis, sliced lengthways
1/2 tsp garam masala
1/2 tsp ground black pepper
1/2 tsp turmeric
2 medium sized tomatoes, chopped
SERVES 2
PER SERVING:
380 Calories
26g Carbs
36g Protein
11g Fat
Place the fish in a bowl and add the cayenne pepper and salt.
Mix the mustard and water together in a jug and add half of the mixture to the fish. Stir well.
Melt the ghee / oil in a large saucepan over a medium heat. Add the fish and cook for 2 minutes each side. Remove fish from the saucepan and set aside. Add the cumin seeds and mustard seeds to the pan and gently sauté for 1 minute, stirring.
Add the onion and sauté for 2-3 minutes, stirring. Add the chillis and cook for 2 minutes, stirring. Add the garam masala, black pepper, turmeric and tomatoes and stir well. Cook for 2 minutes.
Add the remaining mustard mixture and bring to the boil then reduce to a gentle simmer. Cook for 3-4 minutes, stirring occasionally. Add the fish back into the saucepan and cook for 4-5 minutes.Serve with steamed rice.
Store any leftover curry in an airtight
container and refrigerate for up to 3 days or
freeze on same day.
South Indian fish curry
visit www.amykenyon.com tel 0151 3241 555 27CURRIESLindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 28CURRIESLindsaybeale.com E-mail [email protected]
10g ghee
5 dried red chillies
1 tsp mustard seeds
5-6 curry leaves
1 large white onion, finely diced
4 garlic cloves, finely chopped
equivalent amount of fresh ginger,
finely chopped
400g cooked lamb leg (make use of
leftovers after a lamb roast dinner)
200ml water
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp paprika
1 tsp ground turmeric
1 tsp chilli powder
1/4 tsp ground cinnamon
1/2 tsp sea salt
SERVES 3
Melt the ghee in a large saucepan over a medium heat. Add the dried red chillies, mustard seeds and curry leaves. Fry gently for 1 minute.
Add the onion and sauté for 5 minutes until soft.
Add the finely chopped ginger and garlic. Stir and cook for 2 minutes.
Add the lamb, water, cumin, coriander, paprika, turmeric, chilli powder, cinnamon and salt. Stir to coat the lamb in the spices.
Cover and simmer and cook for 20 minutes, stirring occasionally. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Serving suggestion:
Serve with basmati rice and garnish with chopped coriander.
PER SERVING:
302 Calories
10g Carbs
34g Protein
14g Fat
Easy lamb vindaloo
visit www.amykenyon.com tel 0151 3241 555 29CURRIESLindsaybeale.com E-mail [email protected]
800g fresh chicken breast, diced
1 tsp ground black pepper
pinch of saffron threads
150g plain yoghurt (use dairy
free if preferred)
2 tsps ghee or coconut oil
1 medium white onion, sliced
4 garlic cloves, finely chopped
20g fresh ginger, finely chopped
5 green cardamom pods
1 tsp ground coriander
1/2 tsp cayenne pepper
1/2 tsp turmeric
1/2 tsp sea salt
4 cloves
400ml cold water
50g ground almonds
SERVES 4
Place the chicken in a bowl. Sprinkle on the black pepper and saffron, stirring to coat. Add the yoghurt and mix thoroughly. Refrigerate for at least 30 minutes.
Melt the ghee/oil in a large saucepan over a medium heat. Add the onion and sauté gently for 4-5 minutes, stirring.
Add the ginger and garlic and sauté for 3 minutes, stirring.
Add all of the spices, chicken and water and bring to the boil. Reduce to a gentle simmer and stir well. Cover and cook for 5 minutes, stirring occasionally.
Stir in the ground almonds. Cover and cook for 4-5 minutes. Serve.
Store any leftovers in an airtight container
and refrigerate for up to 4 days or freeze on
same day.
Serving suggestion: Serve with a variety of steamed fresh vegetables.
Almond chicken curry
PER SERVING:
426 Calories
8g Carbs
67g Protein
14g Fat
1 tsp ghee or coconut oil
1 large onion, finely chopped
3 cloves garlic, finely chopped
1 inch piece fresh ginger, finely
chopped
1 tsp dried red chillies, finely
chopped or use 1 tsp chilli powder
150g cooked lamb leg, diced
200g tinned chopped tomatoes
500ml boiling water
seeds of 5 green cardamom pods,
ground
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground turmeric
150g red split lentils (pre-soaked
for 10 minutes)
15g honey
2 tbsps white vinegar
40g per person basmati rice
1/2 tsp sea salt
SERVES 3
Melt the ghee/oil in a large saucepan.Add the onion and sauté for 5 minutes until soft. Add the ginger, garlic and dried chillies/chilli powder to the saucepan. Cook for 2 minutes, stirring occasionally. Add the lamb, chopped tomatoes and half of the boiling water and stir.
Add the cardamom, coriander, cumin and turmeric to the saucepan and stir. Add the lentils and remaining water, ensuring all of the ingredients are covered. You may need to add more water during the remaining cooking process as the lentils will absorb a lot of water. Bring to a simmer and add the honey and vinegar, stirring well.
Place a lid on the pan and simmer gently for 20 minutes. Check and stir occasionally, adding more boiling water if required.You can cook it for longer if you want the lentils to break down more and give a creamier texture.
Meanwhile, bring a saucepan of water to the boil. Add the rice, stir once and simmer gently until cooked. Drain. Add the salt, stir well and serve.
Store any leftovers in an airtight container
and refrigerate for up to 4 days or freeze on
same day.
Lamb dhansak
PER SERVING:
473 Calories
73g Carbs
30g Protein
7g Fat
visit www.amykenyon.com tel 0151 3241 555 30CURRIESLindsaybeale.com E-mail [email protected]
visit www.amykenyon.com tel 0151 3241 555 31CURRIESLindsaybeale.com E-mail [email protected]
1 tsp ghee or coconut oil
1 white onion, finely chopped
2 garlic cloves, finely chopped
10g fresh ginger, finely chopped
1/2 a yellow bell-pepper, chopped
2 green chillis, finely chopped
200g chopped tinned tomatoes
50ml boiled water
2 tsps fish masala spice mix
pinch of sea salt
3 x cooked haddock fillets
(approximately 120g each)
60g Greek yoghurt (use dairy free
yoghurt if preferred)
1 tsp nutritional yeast (optional)
small handful fresh coriander,
finely chopped
SERVES 2
Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, until soft.
Add the garlic, ginger, bell-pepper and green chillis and gently fry for 3 minutes.
Add the chopped tomatoes, boiled water, fish masala spice mix and salt and stir well.
Add the haddock and stir gently (try not to break the fish up too much). Simmer for around 5 minutes until the haddock is heated throughout.
Stir in the yoghurt and nutritional yeast (if using) and remove from heat.
Add the chopped coriander and serve.
Store any leftovers in an airtight container
and refrigerate for up to 3 days.
PER SERVING:
329 Calories
17g Carbs
54g Protein
5g Fat
Fish masala
visit www.amykenyon.com tel 0151 3241 555 32CURRIESLindsaybeale.com E-mail [email protected]
2 tsps ghee or coconut oil
2 medium sized white onions,
finely chopped
600g diced stewing beef
3-4 garlic cloves, finely chopped
plus equivalent amount of fresh
ginger, finely chopped
1 cinnamon stick
3 cloves
1-2 tsps chilli powder
1-2 tsps ground turmeric
1-2 tsps garam masala
300ml coconut milk
100ml cold water
30g ground almonds
handful fresh coriander, finely
chopped
SERVES 3
Melt the ghee/oil in a large saucepan over a medium heat. Add the onions and sauté for 3-4 minutes, stirring.
Add the beef and cook for 3-4 minutes, stirring to brown on all sides.
Add the garlic and ginger and sauté for 2 minutes, stirring.
Add the cinnamon, cloves and spices. Stir well to cover the beef in the spices.
Add the coconut milk and water and stir well. Cover and cook for 1 hour, stirring occasionally. Add a drop more water if the curry sticks to the base of the saucepan. Stir in the almonds and cook for 30 minutes.
Garnish with coriander.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
Serving suggestion:
Serve on a bed of steamed rice.
Coconut beef curry
PER SERVING:
384 Calories
12g Carbs
48g Protein
16g Fat
visit www.amykenyon.com tel 0151 3241 555 33CURRIESLindsaybeale.com E-mail [email protected]
5cm piece of fresh ginger, finely
chopped
8 cloves of garlic, finely chopped
1 tsp ground turmeric
½ tsp sea salt
1 tsp ground black pepper
130g plain yoghurt (use dairy free
if preferred)
300g lamb leg, diced
3 whole cloves
1 small cinnamon stick
1 heaped tsp cumin seeds
2 tsps ghee or coconut oil
2 red onions, finely chopped
4 green chillis
1 tbsp ground coriander
1 tsp paprika
400g tinned chopped tomatoes
80g red lentils, cooked and
drained
20g fresh mint, finely chopped
20g fresh coriander, finely
chopped
SERVES 3
Place the ginger, garlic, turmeric, salt, pepper and yoghurt in a large bowl and mix together. Add the lamb and stir well to cover in the marinade. Refrigerate for 3 hours or overnight.
Place the cloves, cinnamon and cumin in a large saucepan over a medium heat. Toast for 45 seconds, stirring. Add the ghee / oil and stir to melt. Add the onions and chillis and sauté for 3-4 minutes until soft.
Add the lamb and yoghurt marinade, ground coriander, paprika and tomatoes. Stir well and cook for 1 hour, or until the lamb is tender. Stir in the cooked lentils and cook for 10 minutes. Serve garnished with mint and coriander.
Store any leftovers in an airtight container
and refrigerate for up to 4 days or freeze on
same day.
Lamb rogan josh
PER SERVING:
424 Calories
37g Carbs
33g Protein
16g Fat
1 tsp coconut oil
100g red onions, finely sliced
2 garlic cloves, sliced
1 tsp ginger purée
1 green chilli, sliced
200g tinned chopped tomatoes
1 tsp fish masala curry powder (or
curry powder)
15g desiccated coconut
1/2 tsp sea salt
100g basmati rice
300g haddock fillet
SERVES 2
PER SERVING:
392 Calories
48g Carbs
32g Protein
8g Fat
Melt the coconut oil in a frying pan and add the onion, garlic, ginger purée and chilli. Stir fry for 2 minutes then add the chopped tomatoes and simmer for two minutes.
Stir in the curry powder, coconut and salt. Add a splash of water if required, to prevent the pan drying out.
Bring a small saucepan of water to the boil and add the rice. Stir and cook for 10-12 minutes, until soft. Drain.
Add the haddock to the curry sauce and stir to coat in the sauce. Cover and simmer for around 10 minutes or until cooked through. Serve on a bed of rice.
Store any leftover sauce in an airtight
container and refrigerate for up to 2 days or
freeze on same day.
Haddock coconut masala curry
visit www.amykenyon.com tel 0151 3241 555 34CURRIESLindsaybeale.com E-mail [email protected]
1 tsp fish masala curry powder
2 x 140g basa fillets (or similar
white fish e.g. cod, haddock)
10g coconut oil or cooking fat of
your choice
2 red onions, finely chopped
1 clove garlic, finely chopped
200ml boiling water
100g red lentils, soaked for
10 minutes or more and drained
1 tsp mild curry powder
200ml coconut milk
a pinch of sea salt
a handful of fresh coriander
SERVES 2
Add the garlic and stir. Add the boiling water and red lentils.
Simmer for 20 minutes, stirring regularly. Add more water if required so the lentils are just covered. The lentils will absorb a lot of water during cooking so top up as needed.
Add the mild curry powder and stir. Simmer for 5 minutes.
Add the coconut milk, stir and bring back to a simmer for a further 5 minutes.
Add the salt and stir. Place the fish into the pot and cook in the dhal for a few minutes each side, or until the fish is cooked thoroughly (the cooking time will vary depending on the thickness of the fillets).
Serve the fish on the dhal and garnish with chopped coriander.
Store any leftovers in an airtight container
and refrigerate for up to 2 days.
Sprinkle the fish masala curry powder over the fish and rub it in.
Heat the coconut oil in a large saucepan over a medium heat. Add the red onions to the pan. Cook, stirring frequently, for 5 minutes or until the onions are soft.
PER SERVING:
432 Calories
23g Carbs
31g Protein
24g Fat
Creamy coconut fish dhal
visit www.amykenyon.com tel 0151 3241 555 35CURRIESLindsaybeale.com E-mail [email protected]
4 medium tomatoes
1 tbsp coconut oil or butter
1 bay leaf
5 green cardamom pods
1 large white onion, finely diced
700g extra lean diced lamb, diced
1 thumb-sized piece of fresh
ginger, peeled and roughly chopped
8-10 garlic cloves, peeled and
roughly chopped
1 tsp turmeric
2 tsps coriander powder
1 tsp garam masala
1 tsp sea salt flakes
3-4 green chillis, finely chopped
200ml cold fresh water
160g per person, cauliflower
handful fresh coriander,
finely chopped
SERVES 4
Fill a medium sized saucepan with water and bring to the boil. Remove from heat and carefully place the tomatoes in the pan (there should be enough water to cover the tomatoes).
In a large pan, gently melt the oil / butter. Add the bay leaf and cardamom pods and fry for 30 seconds. Add the onion and fry for around 4 minutes, until softened. Add the lamb, and fry for 4-5 minutes, stirring regularly.
In a blender, mix the ginger and garlic, with a dash of water. Add the mixture to the lamb, along with the spices, salt and chillis. Cook for several minutes, stirring regularly.
RECIPE CONTINUED ON NEXT PAGE >>
Lamb curry
PER SERVING:
398 Calories
21g Carbs
56g Protein
10g Fat
visit www.amykenyon.com tel 0151 3241 555 36CURRIESLindsaybeale.com E-mail [email protected]
Remove the tomatoes from the pan and carefully peel off the skin. Place them in a bowl and mash them thoroughly. Add the tomatoes to the lamb. Bring to a boil then simmer for 10 minutes. Add the water, bring to a boil, then cover and simmer for 45 minutes, stirring occasionally. If the curry looks dry, add a little more water.
Ten minutes before end of cooking time, bring a small saucepan of cold salted water and bring to the boil. Add the cauliflower
and cook for 2 minutes then drain. Serve
the curry garnished with coriander.
Store any leftovers in an airtight container
and refrigerate for up to 3 days or freeze on
same day.
visit www.amykenyon.com tel 0151 3241 555 37CURRIESLindsaybeale.com E-mail [email protected]