Healthy Cooking

This week we look at cooking healthy and having a good alternative to one of many of our favourite dishes, the Chicken Curry.

With many people starting to really push their own training limits and own the physical side of their regime we take a look at one of the ways we can all benefit from alongside the physical aspect and that is healthy eating. Cooking well can lead to many health benefits and can really work in tandem alongside a well-balanced training regime. We all want to eat ‘comforting’ foods sometimes whilst ensuring we don’t overdo it with the calories and the unwanted fat levels. There is a way to do this though with healthier versions of your favourite food and this week we take a look at a healthier curry recipe.

What ingredients do I need?

The following is just a guide for a chicken based curry and the ingredients can be altered for different meats and flavours.

  • 1 tbsp olive oil (or vegetable oil)
  • 1 large onion, chopped
  • 2 garlic cloves finely chopped
  • 1 large chopped tomato
  • 1 tbsp tomato purée
  • 1 medium chopped chilli
  • ¼ tsp chilli powder
  • ¼ tsp coriander powder
  • ¼ tsp cumin powder
  • ¼ tsp turmeric powder
  • 2 tbsps water
  • 250g boneless chicken, chopped (approx. 1 chicken breast)
  • 1 tbsp lower fat yoghurt
  • pepper, to taste
  • 130g basmati brown rice
  • 160g cauliflower

How do I cook it?

Following the below method you should come away with a delicious curry dish to serve with friends or split into portions if you are meal prepping.

1. Heat the oil and fry the onions until soft. Add garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes and then add two tablespoons of water and allow to reduce.

2. Add chicken and cook for 10 to 15 minutes on a medium heat, then add the fat free yoghurt, stirring slowly. Season with black pepper and simmer for a further five to ten minutes.

3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.

4. Garnish the curry with ginger and coriander.

5. Serve with rice and cauliflower.

What are the numbers?

So after making a delicious alternative to the usual unhealthy takeaway option what are the kind of numbers you can be looking at for the nutritional value? Below is a run down of the typical values you can find in a portion with around 150g of basmati rice.


Per 100g

Per 533g serving










  • Of which sugars






  • Of which saturates













As you can see from the above nutritional information this dish isn’t completely depleted of all fats and carbohydrates but given the numbers it is a much healthier alternative to the usual sugar loaded takeaway option. The high protein count means you are getting a good amount of fuel for your muscles to regrow stronger and bigger. The low sugared carbohydrate value keeps the body burning the right fuels and most of that is down to the use of brown basmati rice and the low fat yoghurt in the base of the sauce. We are steering clear of using very fatty double cream in order to thicken the sauce. Instead we use cauliflower to add depth and texture to the sauce and help keep the fat count as low as can be whilst still keeping a good taste to the dish.

So why not get down your local supermarket of choice and try this delicious dish this week and learn to cook in order to fuel your body effectively during your training regime. Remember to have fun with cooking and always keep an eye on portion size as you can always freeze some dishes and reheat them for a later date. Most of all get creative whilst being healthy in your kitchen and just #DoTheDamnThing


For tips on how I train, eat and supplements follow me on:

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