Healthy Curry in a Hurry

Spice up your dinner with this speedy mid-week curry. Not only is this meal nutritious and delicious, it’s versatile, perfect for meal prep and ready in 30 minutes.

Time: 30 minutes Serves: 2-3

Ingredients

  • 1 red onion, finely sliced
  • 2 bell peppers, sliced
  • 2 handfuls of spinach
  • 2 cloves garlic, crushed
  • 2 teaspoons curry powder
  • 2 teaspoons turmeric
  • 1 pinch of chilli flakes (optional)
  • 1 teaspoon olive oil
  • 1 can of plum tomatoes
  • 1 can of reduced fat coconut milk (shake well before opening)
  • Protein – 150g prawns or 200g of tofu or 2 chicken breasts or 1 tin chickpeas

Method

1. Heat the olive oil in a large frying pan over a medium heat. Add the onions and cook for about 5 minutes until softened.

2. Add the garlic, curry powder and turmeric and combine well.

3. Add the canned tomatoes and simmer for about 5 minutes, using a wooden spoon to break them up.

4. Add the bell peppers and coconut milk and bring to the boil, then turn the heat down and let it simmer for 15 minutes, stirring occasionally (use this time to cook your protein)

5. Add your protein of choice and spinach and cook for a further 2 minutes.

6. Serve with your choice of rice, naan or wholemeal pitta.

Top tips

Coconut milk is high in saturated fat (the “bad fat”) and so opting for the reduced fat variety is better for your heart health whilst not compromising on flavour.

I batch cook the sauce and freeze it to have variety in what protein I want – just add it when you’re reheating the sauce!

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