Tag: healthy fakeaway

If you love a good curry but also want to hit your protein goals, this high‑protein chicken curry is perfect for you. It’s creamy, comforting, packed with flavour, and still simple enough for a busy weekday night.

This recipe uses lean chicken breast and thick Greek yogurt to boost the protein while keeping the sauce silky and rich. With around 35–40g protein per serving (before adding any extra sides), it’s a proper main meal, not just a light bite.

Ingredients

Serves 2 hungry adults
• 400 g chicken breast, diced into bite‑size pieces
• 150 g thick Greek yogurt
• 1 medium onion, finely chopped
• 3 cloves garlic, crushed or finely chopped
• 1 teaspoon fresh grated ginger (about a 2 cm piece of ginger root)
• 2 tablespoons curry powder (or your favourite mild/medium blend)
• 200 g chopped tomatoes or passata
• 1 tablespoon oil (olive or vegetable)
• 1/2 teaspoon chilli powder (adjust to taste)
• Salt and black pepper to taste
• Fresh coriander, chopped, to serve

• Cooked basmati rice, to serve

Method

1. Marinate the chicken
   Add the diced chicken to a bowl.
   Stir in half of the Greek yogurt (about 75 g), half of the curry powder, a good pinch of salt, and some black pepper.
   Mix well, then set aside while you prepare everything else – even 10 minutes of marinating helps the flavour.
2. Brown the chicken
   Heat the oil in a large non‑stick pan over medium‑high heat.
   Add the marinated chicken pieces and cook until lightly browned on the outside. They don’t need to be fully cooked through yet.
   Remove the chicken to a plate and keep any juices in the pan.
3. Build the flavour base
   In the same pan, add the chopped onion. Cook gently for 4–5 minutes until soft and starting to turn golden.
   Stir in the garlic and grated ginger and cook for about 1 minute until fragrant.
   Add the remaining curry powder and the chilli powder, stirring for 30 seconds to toast the spices.
4. Create the sauce
   Pour in the chopped tomatoes or passata and a small pinch of salt.
   Stir well, then let the sauce simmer for a few minutes until slightly thickened.
5. Finish cooking the chicken
   Return the browned chicken (and any juices) to the pan.
   Stir so the pieces are well coated in the sauce.
   Simmer gently for 8–10 minutes, or until the chicken is cooked through and the sauce has reduced to a nice consistency.
6. Stir in the yogurt
   Turn the heat right down (or briefly off) so the curry is hot but not boiling.
   Stir in the remaining Greek yogurt until the sauce becomes creamy and smooth.
   Taste and adjust the seasoning with extra salt, pepper or chilli if you like more heat.
7. Serve
   Spoon cooked basmati rice into bowls.
   Ladle the chicken curry on top or to one side.
   Garnish with chopped fresh coriander.

Enjoy immediately – or let it cool and portion up for high‑protein meal prep.

Approximate Nutrition (Per Serving, Without Rice)
These numbers will vary slightly depending on the exact brands you use, but for this curry split into two portions:
• Calories: roughly 350–400 kcal
• Protein: roughly 35–40 g
• Carbohydrates: mostly from the tomatoes, roughly 10–15 g
• Fat: roughly 10–15 g

Once you add a typical serving of basmati rice, you’ll have a very satisfying, balanced high‑protein main meal.

Tips and Variations
• Make it milder: Use a mild curry powder and reduce the chilli powder to a pinch.
• Make it hotter: Add extra chilli powder, fresh chilli, or a little cayenne.
• Add more veg: Stir in a handful of spinach, peas or peppers in the last few minutes of cooking.

• Swap the protein: You can replace the chicken with firm tofu or chickpeas; just adjust cooking time so they heat through in the sauce.