Healthy home cooking
Last updated: 27 November 2005
If you're trying to cut down on fat and salt and eat the recommended five daily portions of fruit and veg, these recipes from the Food Standards Agency Wales, are worth a try.
CURRY
Serves 4
£: under £1 per serving
Time to make: 15 minutes
Low fat - even if you add yoghurt at the end, this curry still contains less than 3g fat per 100g. Under 250 kcals per serving.
Ingredients
2 teaspoons of oil
400g (8oz) lean cubed chicken or turkey (or could use red meat if preferred)
1 medium onion, grated or finely chopped
150g mushrooms (optional)
1 clove of garlic, crushed
400g tin chopped tomatoes
4 teaspoons curry powder
salt, pepper
small tub of low-fat natural yoghurt (optional)
Method
1. In a thick-based pan soften mushrooms, onion and garlic in the oil over a medium heat.
2. Turn up the heat, add the chicken or turkey and cook until beginning to brown stirring continuously.
3. Add the tomatoes and the curry powder. Stir.
4. Put a lid on the pan and cook for 10 minutes. Season to taste and if wanted, stir in yoghurt before serving to make a milder, creamier curry.
Tips
Have a go at making your own curry - as you can see it doesn't take long to make and can be cheaper and healthier than a take-away or ready meal.
Use lean meat and remove any skin or visible fat (taking the skin off chicken can the reduce fat content by three quarters).
You can make a vegetarian version by replacing the meat with vegetables such as broccoli, cauliflower and peas (can be frozen, canned or fresh) - even if you are not a vegetarian these still taste good added to a meat curry, and you'll be well on your way to your five portions of fruit and veg a day.
The healthiest way to serve your curry is with rice, but if you like yours with chips, or half and half, don't worry - you can still eatchips! Just don't eat them everyday. Healthier ways of eating chips are by choosing reduced fat oven chips or potato wedges.
When you want an Indian takeaway, you can still make healthier choices:
Tomato-based rather than creamy sauces
Naan bread rather than papadums
Boiled rice healthier than pilau rice.Fruit smoothie recipe
