5 curries under 550 calories

Emma Brown - Nutritionist | 08 Jan, 2021

Healthy chicken curry

Healthy chicken curry

Serves 2 - 567 kcals per serving

Kcals 567
Fat 10.8g
Sat fat 1.7g
Carbs 70.5g
Sugar 17g
Fibre 4.7g
Protein 49.1g
Salt 1.9g

Ingredients

  • Frylight
  • 1 medium onion, chopped
  • 60g madras curry paste
  • 300g skinless chicken breasts, chopped
  • 4 vine ripened tomatoes, cut into 8 pieces
  • 100g spinach, raw
  • 4 tbsp low fat natural yogurt
  • Handful of chopped coriander
  • 120g basmati rice (dried)

Method

  1. Heat a non-stick pan over a medium heat and spray with Frylight. Add the onion and cook for 3 minutes until softened.
  2. Add the curry paste and cook for another minute.
  3. Add the chicken and chopped tomatoes with 100ml of water.
  4. Reduce to a simmer, cover the pan and cook for 15-20 minutes.
  5. Now place the rice in another small pan, cover with boiling water and cook for 10 minutes.
  6. Remove the lid from the curry and give everything a good stir. Mash up the tomatoes with the back of a wooden spoon to try and make a smoother tomato sauce.
  7. Add the spinach to the curry and stir through. Cover again and cook for 2 minutes until the spinach wilts.
  8. Remove the pan from the heat. Stir in the yogurt and coriander.
  9. Serve with rice. Enjoy!
Chickpea & sweet potato curry

Chickpea & sweet potato curry

Serves 2 - 575 kcals per serving

Kcals 575
Fat 8.4g
Sat fat 2.7g
Carbs 110.6g
Sugar 19.9g
Fibre 17.1g
Protein 20.4g
Salt 2.3g

Ingredients

  • 200g sweet potatoes
  • Frylight
  • 1 medium onion, finely diced
  • 1 garlic clove, crushed
  • 1 tbsp korma curry powder
  • 400g tin chopped tomatoes
  • 400g tin chickpeas, drained
  • 1 vegetable stock cube in 450ml water
  • 120g basmati rice (dried)
  • 30ml half fat crème fraîche
  • Small handful of fresh coriander, chopped

Method

  1. Chop the sweet potato into large chunks, add to a large non-stick frying pan and dry fry over a medium heat until tender (about 10 minutes).
  2. Set aside to cool, then chop into 2cm sized pieces.
  3. Spray the pan with Frylight and add the onions for 3-4 minutes to soften. Add the garlic and cook for a further 1-2 minutes.
  4. Add the curry powder and stir for 1 minute.
  5. Add the chopped tomatoes, chickpeas, sweet potato and half the stock. Stir and simmer for 10 minutes.
  6. When the liquid has reduced, add the remaining stock. Simmer until the curry is nice and thick (approx. another 10 minutes).
  7. Meanwhile, place the rice in another small pan, cover with boiling water and cook for 10 minutes.
  8. When ready to serve, remove from the heat and stir in the crème fraîche.
  9. Serve with the rice and fresh coriander.
Turkey curry & cauliflower rice

Turkey curry & cauliflower rice

Serves 4 - 327 kcals per serving

Kcals 327
Fat 4.1g
Sat fat 1.2g
Carbs 27.7g
Sugar 8.9g
Fibre 5.4g
Protein 47.3g
Salt 0.8g

Ingredients

  • Frylight
  • 1 medium onion, finely diced
  • 2 garlic cloves, crushed
  • 2 tsp chopped ginger
  • 2 tbsp curry powder
  • 400g potatoes (cooked leftovers)
  • 500g turkey, diced (cooked leftovers)
  • 400g tin chopped tomatoes
  • 300ml chicken stock
  • 1 whole cauliflower, stalk removed, roughly chopped
  • Small handful of coriander leaves, chopped

Method

  1. Heat a non-stick frying pan over a medium heat and spray with Frylight. Add the onion and cook for 3 minutes until softened.
  2. Add in the garlic, ginger and curry powder and cook for 2-3 minutes more.
  3. Add the turkey, potatoes and chopped tomatoes to the pan, along with the stock. Reduce the heat and simmer for 10-15 minutes.
  4. Put the roughly chopped cauliflower florets into a blender and whiz for a few seconds until it resembles rice sized pieces.
  5. Put into a microwavable bowl and cover with cling film, pierce a few times and cook for around 5-7 minutes.
  6. Serve the curry on a bed of cauliflower rice and garnish with the chopped coriander leaves.
Potato & spinach curry

Potato & spinach curry

Serves 1 - 409 kcals per serving

Kcals 409
Fat 11.3g
Sat fat 6.5g
Carbs 66.2g
Sugar 11.6g
Fibre 11.9g
Protein 12.4g
Salt 0.2g

Ingredients

  • Small handful fresh coriander, finely chopped
  • ½ tsp cumin
  • 1 tsp curry powder
  • 60ml of half fat crème fraîche
  • 300g potatoes
  • Frylight
  • ½ a head of cauliflower
  • 1 garlic clove
  • 3 mushrooms
  • 1 small onion
  • Large handful of spinach

Method

  1. Mix all the spices with the crème fraîche in an airtight container, cover and leave in the fridge overnight.
  2. Preheat the oven to 200°C/180°C Fan. Dice the potatoes, scatter on a baking tray and spray with Frylight, then bake in the oven for about 20-25 minutes.
  3. Whilst the potatoes are cooking dice the cauliflower, onion, garlic, and mushrooms. Spray a non-stick frylight pan with Frylight and cook the diced veg over a medium heat for 10 minutes.
  4. When the potatoes are cooked add it to the other vegetables along with the chopped spinach.
  5. Get the crème fraîche sauce out of the fridge, stir into the veg and heat through for 5 minutes until the spinach is wilted and sauce is piping hot.
Goan fish curry

Goan fish curry

Serves 4 - 209 kcals per serving

Kcals 209
Fat 5.5g
Sat fat 3.5g
Carbs 10.8g
Sugar 7.2g
Fibre 3.3g
Protein 29.5g
Salt 0.6g

Ingredients

  • Frylight
  • 1 medium onion, finely diced
  • 2 red chillies, de-seeded and finely chopped
  • 2 garlic cloves, crushed
  • 1 inch piece fresh ginger, peeled and grated
  • 2 tsp ground cumin
  • 2 tsp ground turmeric
  • 2 tsp garam masala
  • 2 tsp ground coriander
  • 3 cardamom pods split
  • 2 bay leaves
  • 400g tin chopped tomatoes
  • 5 tbsp water
  • 200ml reduced fat coconut milk
  • 600g skinless haddock fillet, cut into chunks
  • Salt and pepper to season
  • Juice ½ a lime

Method

  1. Heat a large non-stick frying pan over a medium heat and spray with Frylight. Add the onion and cook for 3 minutes until softened.
  2. Stir in chillies, garlic, ginger, spices, cardamom seeds and bay leaves. Cook for 2 minutes.
  3. Add the chopped tomatoes and water, and bring to the boil. Reduce the heat and simmer, partly covered, for 5 minutes.
  4. Stir in the coconut milk, then add the haddock. Continue to simmer partly covered, stirring occasionally (try not to break up fish) for 10 minutes, until the fish is cooked through and the sauce has reduced and thickened.
  5. Season to taste and squeeze over the lime juice.

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.