Low Calorie Turkey Curry in a Hurry

By Karen Burns-Booth •


As soon as the last of the mince pies has been devoured and the bubbly has all gone, for many it’s time to take stock and think about cutting back on calories, or maybe even going on a diet.  Karen shares a recipe for fast curry in a hurry using any leftover roast meat you may have.


I have been successfully following the 5:2 Diet for last year, and have lost over 2 stone (14 kilos) to date, and that’s with a few months of falling off the wagon last year; my steady weight loss has made me feel more invigorated and fitter and I am now 2 dress sizes smaller than I was last year, which has given me much more confidence.

As well as the obvious weight loss associated with dieting, it is the perfect time of year to start to think about eating healthier, trying to use less fat and sugar and eat more lean meat, fish, fruit and vegetables. Thankfully, it’s a time of the year when there’s lots of citrus fruits to choose from, as well as a wonderful selection of winter veggies too. And, with many families embracing the “Sunday Roast”, there are always lots of leftovers to use in quick and easy recipes for the rest of the week.


My recipe today, for Low Calorie Turkey Curry in a Hurry, is just one of those recipes – a quick and easy curry that all the family will love, and that is on the table in just over half an hour. It’s low on calories and fat, and uses leftover cooked turkey, or chicken, or any other roast dinner meat you may have left. It’s a great way to feed the “curry crush” when you get one, and a portion of this curry (when made with turkey) is only 180 calories per serving. Add on about 170 calories for a small naan bread and 190 calories for 125g of boiled rice, and you have a curry meal for less than 500 calories, which is amazing!


As well as being low in calories and fat, this is also a “thrifty” family meal to cook, when funds might be tight after the excesses of Christmas, so a real “win-win” recipe that has bags of flavour and is very easy to rustle up mid-week. I have suggested using ready-made commercial curry powder, for ease, but you can of course use a home-made curry blend if you wish, and I find a dollop of mango chutney added to the sauce as it is cooking makes it lovely and fruity and very appealing to the children.

I hope you all had fabulous festive period and if you are wanting to watch what you eat this New Year, then please do join me throughout January as I share some of my favourite and must requested low-calorie recipes.

Happy New Year!
 

Low Calorie Turkey Curry in a Hurry


(Serves 4 – 180 calories per portion)

Ingredients:

2 teaspoons oil, sunflower
1 large onion, peeled and diced
1 - 2 garlic cloves, peeled and minced
1 tablespoon curry powder, of your choice
1/2 teaspoon cumin
1/2 teaspoon coriander
400g to 45g cooked turkey or chicken (you can also use lamb or beef too)
1 x 400g chopped tinned tomatoes
1/2 lemon, juice of
300mls vegetable stock or 300mls gravy
2 tablespoons desiccated coconut
Salt and pepper, to taste
2 tablespoons mango chutney (optional, add on 20 calories per serving)


Method:

Fry the onion and garlic in the oil, for about 5 to 10 minutes or until soft and opaque. Add the curry powder and spices, and fry for 1 to 2 minutes.

Add the rest of the ingredients and mix thoroughly. Simmer, stirring at regular intervals for about 15 to 20 minutes, do not allow to boil.

Check the seasoning and adjust if necessary.

Serve hot with steamed/boiled rice and naan bread (add the extra calories on for rice and naan bread).


 
Inspired?  For more low carb recipes visit Great British Chefs collection.
 

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Karen Burns-Booth

Karen Burns-Booth is creative freelance food writer & blogger. Her love of seasonal food & recipes stems from her childhood observing her grandmother and mother’s cookery skills. A regular contributor in Country Kitchen magazine, she currently writes for numerous other publications, food, travel and tourism websites and has several recipes in print in compilation cookbooks. She is currently working on a Historical British Cookbook.

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