Sometimes you don’t have time to make a curry sauce from scratch and reduce it down to the right consistency, or you find you’ve forgotten to get natural yoghurt or whatever essential ingredient, but you still fancy a chicken curry. This is a great quick recipe to give you your curry fix in a pinch. And it’s syn free!
F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used
- 1 can of Syn-free chickpea dahl* (F)
- Leftover roast chicken or cooked chicken pieces (P)
- Speed vegetables of choice (S)
- Low-cal spray oil (F)
- Rice (F)
- Put your rice on to cook according to the package instructions.
- In another pan, add your sliced and diced speed vegetables and fry in a little low-cal spray oil.
- Add the chicken and the chickpea dahl and heat through till piping hot.
- Drain the rice and serve with the curry.
It’s that simple! I used onion, courgette and mushrooms for my speed food addition.
* There are only a few syn-free chickpea dahls, so make sure yours in one of them!
- Asda Chosen By You (this is the one I use)
- Mazadar Chickpea Dahl
- Free & Easy Chickpea and Vegetable Curry
- Tesco Chickpea Dahl – I’ve been notified that this one has now changed and is 1.5 syns per can. (thanks to Susan Swarbrick for alerting me!)