Healthy curry recipe fat loss meal rice chicken vegetables

The healthy curry recipe that tastes great and burns fat

Craving a tongue-tingling curry, but don’t want to spend a small fortune on a belly-ballooning takeaway? Use my healthy curry recipe to make a delicious and nutritious dinner that’s packed with quality ingredients to help you lose weight without ditching your favourite treat meal, says New Body Plan creator and Men’s Fitness cover model Jon Lipsey

You might think that being on a fat-loss health kick means you have to give up a lot of your favourite foods. You’re wrong – and my healthy curry recipe proves why. It shows that you can make delicious meals that will satisfy your tastebuds as well as help you hit your fat-loss goals.

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Is curry unhealthy or bad for me?

Not necessarily. There are lots of different ways of making curries. The ones that include cream sauces tend to be the highest in calories. The other pitfall is portion size. Often when people eat curries they tend to overeat. That’s particularly the case when eating in restaurants or when ordering a takeaway. And it is one advantage of making a healthy curry recipe at home. You know exactly what’s in it and you control the serving size.

Why does curry have such a bad health reputation?

It’s often not the curry that’s the nutritional problem. It is usually the accompaniments, such as naan bread and poppadoms. Or it’s the starters like samosas or onion bhajis, which tend to be high in calories. Then you’ve got the liquid accompaniments. Your curry might not be too bad but the beer you wash it down wish isn’t so great.

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Healthy curry recipe nutrition

Here’s the calorie and macronutrient in each serving of your healthy home-made curry:
Calories: 558
Protein: 46g
Carbs: 57g
Fat: 16g

Healthy curry recipe ingredients

These are the ingredients you need to make your own healthy curry at home. You can either use fresh or ground spices.

1 chicken breast, diced
1 tbsp rapeseed oil
1/2 an onion
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp turmeric
1/2 tsp garlic powder
1/2 tsp chilli powder
100ml water
1/2 can chopped tomato
80g peas

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Healthy curry recipe cooking instructions

To make your healthy curry recipe, dice one chicken breast. Heat some oil in a pan and, when the oil is hot, pan-fry the diced chicken breast for a few minutes until it has a slight golden brown colour.

Remove the chicken from the pan then, in the same pan, gently fry half a diced onion for a few minutes.

Add the cumin, coriander, turmeric, garlic and chilli powder and simmer for a couple of minutes.

Add 100ml of water and 1/2 a can of chopped tomatoes and simmer for about 15 minutes.

Next, add the sauce to a food processor and whizz it until it is smooth. Return the sauce to the pan, add the cooked chicken and some frozen peas.

Simmer for a further 10-15 minutes and that’s it – your healthy curry recipe is ready to eat. Serve with a portion of brown basmati rice.

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Healthy curry recipe tips

Use a hot pan to sear the chicken
If you want to maximise the flavour of this healthy curry recipe you want to sear the chicken. Essentially, this means cooking it in a hot pan to lock in the flavour. Technically speaking, it helps to brown the protein in the meat and caramelise the natural sugars.

Add a splash of water to soften the onions
You want your onions to be nice and soft, rather than cooking really quickly and getting crispy. So turn the heat down, and if you need to, add a splash of water to the pan.

Make your healthy curry even healthier
Want to make this healthy curry recipe even healthier? Then you can make a couple of tweaks that will being the whole dish in under 500 calories. All you need to do is reduce the rice portion by about 25% and reduce the portion of peas by about one third. That will reduce the calorie count without significantly reducing the protein content.

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