Spice up your life without the calories

If you love spicy food and think you can’t have it because it is high in calories then you might like to try the meal I cooked on Friday.

This is a starter and a main course all for 500 caloriesThe way to do this is to think about how you cook food.  Make the most of vegetables which are great in curries and if you can’t control your portion sizes buy packet rice that you just microwave, where you are not frying it and you will not over do the rice.  For this meal I used Morrison’s Basmati Rice which is usually 2 servings but I divide this by 3 so the rice was just 125 calories per person.

The starter is Tandoori Salmon with Salad

Which you can prepare and cook as follows and both meals are for 2

Take a 75g salmon fillet and marinate it with 1 tablespoon of natural yogurt mixed with a heaped tablespoon of tandoori curry powder and the juice of half a lemon for a least an hour

Then break in to chunks and dry fry in a pan until cooked and slightly charred about 5 minutes in total serve with a green salad and chunks of lemon.

The main is a Keema Curry.

Take 300g of lean steak mince and make into burger shapes and grill until cooked through. Set aside.

Meanwhile finely chop 1 large onion, 1 large carrot, 2 cloves of garlic and add them to a pan with 1tsp of olive oil and a heaped tablespoon of curry powder.

When cooked through add half a tin of chopped tomatoes, 100g of chopped mushrooms and a beef oxo cube mixed in a cup of hot water.

At this point you can add additional flavouring such as ground coriander, cumin, and/or ginger to flavour to your taste.

When this has all cooked through break up the beef mince and add to the pan stirring the meat in so it can absorb the flavours.

Microwave your rice and serve the curry with fresh coriander.  I allow 80 grams of rice per serving for the calories I have shown which is approximately 100 calories for the starter and 400 calories for the main per person. meaning that the whole meal comes in at 500 calories per person.







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