Low fat curry recipe: Quorn Jalfrezi

Low fat curry recipe: quorn jalfrezi

We’re off on holiday soon so I’m making an effort to cook us healthy low-fat meals with the intention that we’ll be a little slimmer and ready for the beach. We’re also making an effort to eat less meat at the moment, not because we don’t love it (we do) but I just don’t feel it’s necessary to eat meat every day. I’m just trying to incorporate a little more vegetarian options into our diet.

This Quorn curry could be made in exactly the same way with chicken, just substitute the chicken-style Quorn pieces with chicken.

Serves 4

Ingredients:

  • 300g pack of chicken-style Quorn pieces (or 3 chicken breasts)
  • Cooking oil spray or 2 tsps olive oil
  • 2 garlic cloves
  • 1 tin chopped tomatoes
  • 1 tbsp ground cumin
  • 1 tbsp garam masala
  • 1 tsp ground turmeric
  • 1/2 tsp chilli flakes (or to taste)
  • 1 tbsp caster sugar 
  • 1/2 tsp salt
  • 100 ml cold water (or chicken stock if you prefer)
  • 2 tbsp low fat natural yoghurt
  • 1 onion
  • 2 tomatoes
  • 1 green or red pepper
  • 1 tbsp cornflour

Method:

  1. Heat 1 tsp oil (or a few squirts with cooking spray) in a pan. If you’re using chicken add it to the pan and cook it for a minute until the outside has gone white. Chop the garlic and add it to the pan (don’t let it burn!) followed by the tin of chopped tomatoes, the spices, sugar and salt. Cook for 5 mintues.
  2. If you’re adding quorn add it now. Add your water and the yoghurt and simmer gently for about 15 mintues. 
  3. While this is cooking cut the pepper, onion and tomatoes into chunks (approx 3cm) and stir fry them in the remaining oil for a few minutes until tender.
  4. Mix your cornflour with a tbsp of cold water and add to your sauce to thicken. Then mix in the stir fried veg.
If you want to keep this a really healthy meal serve with a small portion of brown rice. If you want to go crazy and turn it into a feast add papadums, naan bread, mango chutney and a nice cold glass of Cobra beer!
 

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