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Curry Coconut Chicken

Ingredients

  • 500g free range chicken, cut into cubes
  • 1 tsp salt and pepper
  • 1 tbsp olive oil
  • 2 tbsp curry powder
  • 1 onion
  • 2 cloves garlic
  • 2 – 3 large carrots
  • 1/2 cup peas
  • 1 can coconut milk
  • 3-4 tomatoes, diced
  • 60ml tomato paste (sugar free)
  • Coriander
  • Brown rice or buckwheat

Method

  1. Season the chicken with salt and pepper.
  2. Heat oil and curry powder in a large pan on medium to high heat.
  3. Toss in the chopped onions, carrots and garlic, and cook 1 minute more.
  4. Add chicken. Reduce heat to medium, and cook for 7 to 10 minutes.
  5. Pour coconut milk, peas, tomatoes, tomato paste into the pan, and stir to combine. Cover and simmer, stirring occasionally, approximately 30 to 40 minutes.
  6. Serve with rice or buckwheat (cook according to the packet instructions) and top with coriander.

Exchanges

1/2 cup rice or buckwheat = 1 starch

1.5 cup curry = 2 veg + 2 protein + 2 fats

Red lentil vegetable curry

Ingredients

  • 1 onion
  • 1/2 chilli (optional)
  • 3 baby marrow
  • 2 patty pans
  • 1 small aubergine
  • 2 carrots
  • 3 tomatoes
  • 2 tbsp curry powder
  • 2 tbsp Akni powder
  • 1 tsp garlic
  • 1 tsp ginger powder
  • 1/2 cup red lentils
  • Coriander
  • Basmati Rice

Method

  1. Fry the onion, chilli and garlic in some water on a nonstick pan.
  2. Add the curry powder, Akni nad ginger. Fry for 5 minutes.
  3. Add the chopped vegetables and fry for a about 10 minutes.
  4. Add in about 2 cups of water and 1/2 cup red lentils and simmer for about 30-40min.
  5. Serve with basmati rice and coriander.

Exchange breakdown per serving (2 cups of the curry and 1/2 cup of rice)

  • Milk –
  • Veg 1.5
  • Fruit –
  • Starch 1.5
  • Protein 0.5
  • Fat –