Calories: 1152 kcal (or 576 kcal smaller portion)
Macros: 104g Protein, 127g Carb & 30g Fat
Completely home-made deliciousness! Michelle took inspiration from a packet curry in the supermarket, but made it without gluten, preservatives and other artificial ingredients, and amplified the tastes for our families liking. A top tip right there! This curry has a mild but rich spicy tone, with a full body and bite coming from the Chickpeas and Spinach. The blend of spices and seasoning is just bang on, and comes without all the oil and heavy cream you get in Indian restaurants. As a result it tastes fresh, healthy, light yet moreish and exciting. If you like curries, you will like this meal! And of course, you’re in control, so feel free to amp up the spice!
For a smaller portion, simply halve all ingredients including the Chicken and Rice. This portion size is perfect for Michelle’s appetite. This would save you 576 calories, without compromising on the flavours whatsoever.
- Organic Chicken Breast – 337g / 2x breasts
- Frozen Spinach – 200g
- Chickpeas (canned) – 120g
- Light Coconut Milk – 150ml
- Basmati Rice (microwavable) – 250g / 1x pack
- Diced Onions – 2x tablespoon
- Crushed Garlic (lazy) – 2x teaspoon
- Crushed Ginger (lazy) – ½ x teaspoon
- OPTIONAL:- Gluten Free Poppadom – 1x (80kcal)
Sauce Spices & Seasoning:
- Chilli Powder – ½ x teaspoon
- Coriander Seeds (crushed) – 2x tablespoon
- Paprika – 2x tablespoon
- Turmeric – 1x teaspoon
- Cumin – ½ x teaspoon
- Garlic Salt – 1x teaspoon
- Sea Salt – to taste
- Black Pepper – to taste
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- Chickpeas provide you with protein and fibre, and are high in iron, folate, phosphorus and B vitamins.
- Onions & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
Spinach is high in niacin and zinc, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Turmeric is all the rage this year, due it’s ability to fight inflammation, containing antioxidants, protecting your heart, having brain boosting properties and linked to helping ward off diabetes and cancer.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
Paprika helps with indigestion, cardiovascular health, and circulation; is antibacterial and anti-inflammatory; and contains vitamins A, E, K, and C. Antioxidants include Vitamin A, Lutein and Zeaxanthin. However, some people do not process peppers that well – so good to carefully monitor gut response.
Cumin is high in iron, so it’s especially helpful for anemia when you consume it along with foods that are high in vitamin C. Cumin is widely used in India to aid in digestion, lower blood sugar levels and to help in cancer prevention
- Coconut (within the Coconut Milk) is high in fiber, protein, and healthy fats and is free from wheat and other grains. It has a good hit of manganese, selenium and copper. It is also low in sugar, digestible carbohydrates and calories, and has a low score on the glycemic index.
- Coriander is known all over the world for its medicinal properties. It is a great source of potassium, iron, vitamins A, K, and C, folic acid, magnesium, and calcium. Coriander Seeds have antiseptic properties, can help regulate blood sugar levels and have antioxidant properties and dietary fiber to support better digestion.
- White Rice is pretty empty when it comes to nutrients to be honest, but it is so much better than choosing Brown Rice as the harmful Lectins (such as Gluten) in the wholegrain have mostly been removed. Great for getting in easily digested carbs and calories.
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