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.
Cover the pan and cook the lamb gently until tender, adding some boiling water if necessary to stop it catching. How long it will take depends the size of the pieces, but could be from 45-55 minutes - test it to see. When the curry is almost ready, rinse the rice and put it in a pan of hot water. Bring to the boil and cook until the rice is tender.
This should be a relatively dry curry, so if there is still quite a bit of liquid left, turn up the heat so that it boils off. Check for tenderness and seasoning, adding a little salt if necessary, and remove the pan from the heat. Drain and rinse the cooked rice with boiling water, and serve the curry immediately.
B.
Have a green salad, dressed with 1 teaspoon sunflower oil and a squeeze of lemon juice as well (this adds 50 calories)
C.
As for B, and increase the amount of rice to 200 g (7 oz), dry weight, between the 4 servings (this adds 85 calories)
D.
As for C, and have half a standard wholemeal pitta bread each (or a chapatti) as well (this adds 160 calories)
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Lamb cutlet with chickpeas, shallots & parsley
A dish that"s so rich and flavourful, you"ll never believe it is part of a weight-loss programme...
CALORIES PER PORTION 480 kCals serves 2 2 lamb cutlets or large chops, weighing about 100 g (312 oz) each juice of 1 small lemon 2 teaspoons olive oil 1 garlic clove, crushed 1 x 400 g (13 oz) can of chickpeas, drained and rinsed 2 rosemary sprigs (optional) 2 large shallots, finely chopped a handful of flat-leaf parsley, finely chopped serve with: 200 g (7 oz) green beans Trim the excess fat off the cutlets or chops, especially along the bone, but try not to remove any meat as well. In a small bowl, whisk together the lemon juice, olive oil and garlic. Put the chops on a plate and drizzle a teaspoon of the liquid over each chop.
Preheat the grill to high. Put the chickpeas in a saucepan. Cover with fresh water and put the pan over a medium to high heat. Bring to the boil, then reduce the heat and simmer for 3 minutes - they should be hot but not disintegrating. In a separate pan, boil the green beans until tender.
Put some aluminium foil on the grill pan, add a couple of sprigs of rosemary and place a chop on top of each one. Spoon a little of the lemon liquid over each chop. Grill for 3-5 minutes on each side (keeping the rosemary beneath them when you turn them over), depending on how thick the chops are and how well done you want them to be.
Meanwhile, drain the chickpeas when they are done and put them in a bowl. Add the shallots and parsley, and pour over the remaining lemon liquid. Stir well, and set aside until the lamb is ready.
Put half the chickpeas on each plate, and serve with the lamb on top and the green beans alongside.
B.
Have a side salad of mixed leaves dressed with 2 teaspoons olive oil and 1 teaspoon lemon juice as well (this adds 90 calories)
C.
As for B, and have a large slice of wholemeal bread to mop up the juices per serving as well (this adds 190 calories)
D.
Have 2 lamb chops per serving - still tr.i.m.m.i.n.g the fat well before cooking (this adds 250 calories)