Calories: 1263 kcal (or 632 kcal smaller portion)
Macros: 106g Protein, 123g Carb & 42g Fat
I’ve always loved a Chicken Korma – creamy, slightly sweet, rich, saucy and just a mild kick. The problem is, a great Indian restaurant can blend it perfectly with fresh produce, but when you attempt the same thing with a pre-made jar or ready meal at home – it usually sucks. It’s the preservatives, fillers, artificial flavours, insufficient expensive ingredients and all the industrial processes needed to make it cheaply, fast and last weeks/months.
This meal, on the other hand, is AMAZING. It is the restaurant experience and quality, but at home and without an authentic chef at hand. By using a pre-blended spice mix, you have the perfect concoction of spices. Add in all the fresh ingredients – Chicken, Raisins, Almonds, Sheep Yoghurt, Coconut Milk, Onions etc, and voila! Garnish and season with Fresh Coriander, Lemon and Rock Salt, and you’ll be teleported into your best Indian Restaurant. but where’s the mint sauce and papadums? 😉
For a smaller portion, Simply half the lot – a perfect size for Michelle’s appetite. This would save you 632 calories, without compromising on the flavours or nutritional goodness whatsoever.
Cooking Time: 40mins
- Free Range Chicken Breast – 375g
- Rice Bran Oil – 1x teaspoon
- Basmati Rice (uncooked) – 100g
- Organic Sheep Yoghurt – 185g
- Light Coconut Milk – 120ml
- Korma Curry Spice Blend (Schwartz) – 3x tablespoon
- Gluten Free White Flour – 1x teaspoon
- Diced Onions – 2x tablespoons
- Almonds (crushed) – 8x
- Raisins – 8x
- Lemon Juice – ½ x fruit
- Garnish & Seasoning – Fresh Coriander, Slice of Lemon & Rock Salt
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.
- Onions & Garlic are great sources of indigestible fibre (inulin) and have prebiotic benefits for your guts microbiome.
- 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.
- Coconut Milk – 93% of its calories come from healthy saturated fats known as medium-chain triglycerides (MCTs). It is high in fibre and has a good amount of manganese, copper, selenium and iron. It is also low in sugar and digestible carbohydrates, and has a low score on the glycemic index. That said, it can be quite calorific, so consume in moderation.
- Sheep Yoghurt contains about twice the protein and fat of cow’s milk, but this also means twice the ‘healthy’ fats (monounsaturated and polyunsaturated, including Omega 3 & 6). The body needs healthy fats for many bodily functions, like absorbing vitamins. These healthy fats lower in the lactose burden, making it extremely gentle on the digestive system and provides a higher dose of many vitamins compared to cow’s milk.
- 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.
- 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.
- 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
- Lemon promotes hydration, is a good source of Vitamin C, supports weight loss and can aid digestion.
- Cloves contain significant amounts of an anti-inflammatory called eugenol which is associated with the prevention of toxicity from environmental pollutants, digestive tract cancers, and joint inflammation. Cloves contain a variety of flavonoids which further contribute to clove’s anti-inflammatory and antioxidant properties. Cloves are an excellent source of manganese, a very good source of vitamin K and dietary fiber, and a good source of iron, magnesium, and calcium.
- 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.
- Extra Note On The Spice Blend – It has no hydrogenated fat, artificial colours or flavours, added preservatives or MSG.
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