Malaysian Red Pepper and Chicken Curry

Serves 4

Syns per serving : Negligible

Ingredients
400ml chicken stock
2 tbsp light soy sauce
4 tbsp tomato purée
2 tbsp cider vinegar
¼ tsp sweetener
2 tbsp medium curry powder
1 level tbsp cornflour (1 Syn)
Low calorie cooking spray
4 large skinless chicken breast fillets, cut into bite-sized pieces
4 red peppers, deseeded and cut into bite-sized pieces
2.5cm piece root ginger, peeled and finely grated
2 small red onions, peeled and quartered
2 tomatoes, quartered
6 spring onions, finely sliced

Method
1. In a large bowl, whisk the stock, soy sauce, tomato purée, vinegar, sweetener, curry powder and cornflour. Set aside.

2. Spray a wok or large frying pan with low calorie cooking spray and place over a high heat. Add the chicken and stir-fry for 6-8 minutes until just cooked through. Transfer to a plate and keep warm.

3. Wipe the pan with kitchen paper and re-spray with low calorie cooking spray. When hot, stir-fry the peppers for 2-3 minutes then stir in the ginger and stir-fry for a further 30-40 seconds.

4. Pour in the stock mixture, return the chicken to the pan and add the onions and tomatoes. Cook, stirring continuously, for 10-12 minutes until the sauce has thickened and the chicken is hot.

5. Scatter over the spring onions and serve immediately.

Kheema Curry With Bombay Vegetables

Serves 4

Syns Per Serving : Extra Easy - Syn-free

Ingredients
For the kheema mince:
• Fry Light
• 500gm extra lean minced beef or turkey
• 1 large onion, thinly sliced
• 2tbsp mild curry powder
• 400gm can chopped tomatoes with garlic
• 300ml hot vegetable stock
• 300gm frozen peas

For the Bombay vegetables:
• 4 large potatoes, peeled and cut into chunks
• 200gm savoy cabbage, cored and shredded
• half a teaspoon black mustard seeds
• half a teaspoon mild chilli powder
• half a teaspoon turmeric

Method
1. Spray a large frying pan with Fry Light, add the mince and fry over a high heat for 4-5 minutes, breaking up the mince with the back of a wooden spoon until browned all over.

2. Add the onion and curry powder and cook for a further 2 minutes. Stir in the tomatoes, vegetable stock and peas, bring to the boil and simmer for about 15 minutes.

3. Cook the potatoes in boiling water for 5-6 minutes.

4. Add the cabbage and continue to cook for 4 minutes or until the potatoes are just tender. Drain and set aside.

5. Spray a large frying pan with Fry Light, then add the mustard seeds, chilli powder and turmeric and cook for 20-30 seconds. Tip in the potato mixture and stir until it is evenly coated with the spices.

6. Cook for 3-4 minutes, stirring until heated through, and serve with the kheema mince.

Philadelphia Chicken Curry

Serves 4

Syns Per Serving : Extra Easy and Original - Syn-free**
**add 3 Syns per serving if not using the Philadelphia Light as part of your Healthy Extra A choice

Ingredients
• Fry Light
• 1 medium onion, finely diced
• 2tbsp mild curry powder
• 4 skinless, boneless chicken breast fillets, cut into chunks
• 150gm Philadelphia Light with garlic and herbs**
• 300ml chicken stock
• 100gm fresh spinach

Method
1. Heat a medium saucepan sprayed with Fry Light and gently fry the onion for 3-4 minutes until softened and starting to brown. Sprinkle over the curry powder and fry for 1-2 minutes over a gentle heat. Add the chicken pieces and cook for 5 minutes, stirring occasionally, until browned all over.

2. Add 300ml chicken stock and bring to the boil,  then reduce the heat and simmer for about 15 minutes. Stir in the Philadelphia Light and warm through. Stir in the spinach and heat gently until the spinach has wilted. Serve.

Quick Creamy Chicken Curry

Serves 4

Syns per serving: negligible on Extra Easy and Original

Ingredients
• Fry Light
• 1 large onion, peeled and finely chopped
• 2 cloves garlic, peeled and crushed
• 1-2tbsp curry powder, to taste
• 500gm chicken breasts, cut into bite-sized pieces
• 2tbsp tomato puree
• 400gm can chopped tomatoes
• 500gm carton passata
• 1 pot Mullerlight Greek Style coconut yogurt (0.5 Syns)

Method
1. Spray a large pan with Fry Light and fry the onion and garlic for a couple of minutes until starting to soften. Add the curry powder and cook for a couple more minutes.

2. Add the chicken and fry for 8-10 minutes until the chicken is browned all over.

3. Add the tomato puree, tinned tomatoes and passata, bring to the boil and reduce the heat to a simmer. Simmer for about 20 minutes until the chicken is cooked through.

4. Just before serving, remove the pan from the heat and add the Mullerlight yogurt. Mix well and serve.

Turkey & Potato Curry

This easy one-pot curry can also be made with extra lean minced beef without affecting the Syn value.

Serves 4
Syns per serving: Extra Easy - Syn-free

Ingredients
1 onion, finely chopped
Fry Light
2 garlic cloves, crushed
2 tbsp medium curry powder
450gm (1lb) extra lean turkey mince
450gm (1lb) potatoes, peeled and cubed
400gm can chopped tomatoes
300ml (11 fl oz) water
Freshly ground black pepper
Fresh coriander, chopped, to garnish (optional)

Method
1. Spray a pan with Fry Light and fry the onion for 5 minutes until soft. Add the garlic, curry powder and the mince. Fry for 5 minutes until browned.

2. Add the potatoes, tomatoes and water, then season. Cover and simmer for 20-25 minutes until the potatoes are tender. Garnish with the chopped coriander, if using.