Malaysian Chicken Curry – Serves 4 – £1.77 PP – 476 KCALS

First thing’s first, yes, you read that correctly, 476 Kcals per portion…. for a chicken curry…. without sacrificing on the taste. To tell you the truth, I never work out the calories until I’ve written out the recipe and ingredients. Obviously you can get an idea for how many there will be, but I had to double check all of this a couple of times. It just goes to show what you can do with slightly lighter versions of every day ingredients. Especially very high cal ingredients like the coconut milk in this curry.Yes, it is carb free, but even with some rice, it would still only come to less than 600 calories, plus, with the green beans and the green pepper, you’re still getting enough energy dense vegetables to fill you up until your next meal. When you can throw it all together in 25 minutes from start to finish too, I may have just stumbled across a much more regular dish in my diet!

In a more traditional method, you’d probably use star anise and cinnamon separately and simmer for a much longer period of time. i’ve use Chinese 5 Spice instead, as it is the perfect option for east asian cuisine in order to cover all bases on the spice front. Plus I’d go for chicken thigh’s rather than breast, but, breast is far more lean and so long as you season it well and then simmer on a low heat, it’s going to be packed with flavour and delightfully tender anyway. Win win.

I’ve also used ground nut oil here, which isn’t used anywhere near enough over here, but is a staple of anything wok based in East and South East Asia. It brings a wonderful nutty depth to any dish AND is made up mostly of unsaturated fats, which are an essential part of our diet. Plus it even contains natural anti oxidants, which have been proven to reduce inflammation in the gut.

I see Malaysian curry, taste wise that is, as a middle ground between the lighter and sweeter Thai curries and the more dense Indian curries. The combination of coconut milk and fish sauce, synonymous with South East Asian curries and turmeric and curry powder, synonymous with more continental flavours works brilliantly. Particularly when you throw in the unique sweet, light and citrus like flavour of the fresh coriander, which is really the cherry on top of the cake here.

ENJOY IT. And let me know what you think!


 

INGREDIENTS

  • 1 tbsp Chinese 5 spice (10p)
  • 3 Chicken fillets (@liveleanuk) (£3.49)
  • 3 tbsp Groundnut oil (20p)
  • 1 can Light coconut milk (80p)
  • 15g Fresh Coriander (20p)
  • 2 cubes Chicken stock (10p)
  • 1 tbsp Curry powder (5p)
  • 2 tbsp Light Soy sauce (10p)
  • 1 tbsp Fish sauce (10p)
  • 1 Green Pepper (30p)
  • 200g Frozen Green Beans (75p)
  • 2 fresh red chillis (40p)
  • 1 tbsp ground turmeric (10p)
  • 1 large onion (30p)
  • 1 small red onion (15p)
  • 1 tbsp ground ginger (10p)

RECIPE

You’ll need a blender for the curry paste, kettle for the chicken stock and a wok for the curry.

Paste

Blend the following; (be sure to remove the stalk of the lemongrass and the onion and it’s skin).

  • 1 stick of lemongrass
  • 1/2 tbsp ground ginger
  • 1 tbsp chopped garlic
  • 1 small red onion
  • 1/2 tbsp ground turmeric
  • 1 1/2 tbsp groundnut oil
  • 1 cube chicken stock

Curry

Boil the kettle with 100ml of water.

  1. Chop up the chicken into bite sized pieces. Sprinkle with a tbsp curry powder, a cube of chicken stock and plenty of pepper, make sure it’s evenly covered and leave to rest. 2 minutes.
  2. Slice up the green pepper, dice the onions and chilli. 3 minutes.
  3. Stir 100ml boiling water with the other cube of chicken stock until fully dissolved, leave until needed. 2 minutes.
  4. On a high heat, pop in 1 1/2 tbsp ground nut oil to the wok. Then add the chillies and the green pepper for 1 minute. Followed by the onion and the curry paste for a further 2 minutes. 3 minutes.
  5. Add the chicken and stir thoroughly for 5 minutes.
  6. 6. Add the other 1/2 tbsp ginger, 1/2 tbsp turmeric, 2 tbsp Soy sauce, 1 tbsp fish sauce, can of coconut milk, 1 tbsp Chinese 5 spice and the chicken stock. Stir thoroughly.
  7. Lower heat to medium to low and leave to simmer for 20 minutes, stirring every now and again. Roughly chop the fresh coriander in the mean time.
  8. After 12 minutes, add the frozen green beans and stir thoroughly again.
  9. After simmering for 15 minutes, add most of the chopped coriander and stir in thoroughly. (Leave a little bit to garnish).

Take the wok off the heat and serve it up!

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