Part 24 (1/2)

As for B, and increase the amount of yogurt to 300 g (10 oz) between the two servings (this adds 130 calories)

D.

As for C, but have a whole pitta bread per serving as well (this adds 205 calories)

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Chicken curry with yogurt (and a kick)

Curries served in Indian restaurants tend to be chock-full of calories and fat but this healthy, low-cal version tastes every bit as good. Vary the amount of chilli to taste.

CALORIES PER PORTION 420-450 kCals, depending on the size of the chicken b.r.e.a.s.t.s, including the rice serves 4 4 large skinless chicken b.r.e.a.s.t.s, weighing about 150-175 g (6 oz) each 1 teaspoon ground coriander 1 teaspoon ground c.u.min 12 teaspoon turmeric 12 teaspoon ground ginger 12-1 teaspoon chilli powder (or to taste) 1 tablespoon rapeseed or sunflower oil 1 large onion, finely chopped 2 garlic cloves, finely chopped 200 ml (7 fl oz) water 1 teaspoon tomato puree 1 teaspoon plain flour 150 g (5 oz) natural yogurt fresh coriander, leaves only, finely chopped, to garnish serve with: plain boiled rice, 200 g (7 oz) dry weight, preferably basmati Rinse the chicken b.r.e.a.s.t.s and pat them dry with kitchen paper. Cut them into cubes no bigger than 2 cm (just under 1 inch). Mix all the spices together in a small bowl.

Put the oil in a large saucepan over a medium to high heat and add the onion. Stir continuously for about 10 minutes, until it starts to brown. Add the spices, stir well and cook gently until the scent of roasting spices rises. Put the chicken pieces in the pan too, and stir them around for another minute. Add the water and tomato puree and cook for 5 minutes.

Combine the flour with a little water, blending it well, then add it to the yogurt and mix it in well (this will help to stabilize the yogurt and stop it separating in cooking). Lower the heat and add the yogurt to the curry.

Cover and cook gently for 1-114 hours, checking every 20 minutes or so that nothing is catching (add a little water if necessary). Towards the end of this period, put the rice on to boil.

This is not a dry curry and should be fairly liquid, but increase the heat slightly to reduce the liquid a little more if you wish - and serve with the plain boiled rice when it is cooked. Scatter with the coriander.

B.

B Increase the amount of rice to 300 g (10 oz) between the 2 servings (this adds 90 calories)

C.

As for B, and have 1 plain ready-to-cook poppadum, cooked in the microwave (allow 1 minute) as well (this adds 120 calories)

D.

As for B, and have a standard wholemeal pitta bread, warmed in the oven, per serving (this adds 240 calories)

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Lamb curry with coconut milk

Be sure to buy light coconut milk for this Thai-style curry, as it's got far fewer calories than the full-fat type.

CALORIES PER PORTION for the curry: 555 kCals; for the rice: 135 kCals serves 4 2 teaspoons vegetable oil 1 large onion, chopped 2 garlic cloves, finely chopped 1 kg (2 lb) diced lamb 1 teaspoons ground coriander 1 teaspoons garam masala 12 teaspoons turmeric 2-3 green chillies (or to taste), deseeded and finely chopped 1 x 400 ml (14 fl oz) can of light coconut milk 1 teaspoon plain flour 2 tomatoes, skinned and chopped salt serve with: boiled basmati rice, 160 g (512 oz), dry weight Put the oil in a large non-stick saucepan or heatproof ca.s.serole with a lid and warm it over a gentle heat. Add the onion and cook gently for 10 minutes, then add the garlic and continue cooking until the onion has softened and is beginning to colour.

Add the cubes of lamb and brown them until they are sealed on all sides. Remove them from the pan with a slotted spoon and set to one side.

Add the coriander, garam masala and turmeric to the pan and stir them together for a minute, then add the chillies and stir again.

In a jug or bowl, whisk the coconut milk and flour really well, making sure there are no lumps remaining. Add the coconut milk to the pan and stir, then add the chopped tomato. When the liquid begins to simmer, return the lamb to the pan.