The meal: Chicken korma
Curry may be the nation’s takeaway of choice, but it’s often packed with salt, sugar and unhealthy trans fats. This healthy alternative features lots of fresh ingredients – including protein-rich chicken and fat-fighting spices – and leaves out the unpleasant extras.
The swap: Double cream for Greek yoghurt
Most korma recipes use double cream, but Greek yoghurt contains more muscle-building protein and digestion-boosting probiotics,’ says Gray. ‘It’s also far lower in calories.’
The bonus: More healthy fats, less inflamation
Cashew nuts provide high levels of heart-healthy monounsaturated and polyunsaturated fats, while red onions contain the anti-inflammatory quercetin.
The recipe: Ingredients
100ml rapeseed oil / 1 red onion, finely chopped / 1 cinnamon stick, halved /
2 red chillies, deseeded and finely chopped / 2 garlic cloves, crushed / 8 green cardamom pods / 3 cloves / 50g fresh ginger, finely chopped / 2 fresh or dried bay leaves / 3 skinless chicken breasts, diced / Salt and black pepper to taste / 300ml natural Greek yoghurt / 200ml chicken stock / 40g cashew nuts / Handful of fresh coriander, chopped / 200g brown rice.
To make
- Heat half the rapeseed oil in a pan over a medium heat.
- Add the red onion, cinnamon, chilli and garlic and cook for five to eight minutes, stirring occasionally.
- Add the cardamom, cloves, ginger and bay leaves and cook on a low heat for ten to 12 minutes.
- Meanwhile, heat the remaining rapeseed oil in a separate pan over a high heat.
- Season the chicken, add to the second pan and cook until golden brown on all sides.
- Remove and drain in a colander to remove any excess oil. Add to the onion and spices in the other pan and mix thoroughly.
- Cover with the yoghurt, cashew nuts and stock, and simmer gently for 20–25 minutes.
- Once the chicken is fully cooked, add the coriander and mix.
- Serve with brown rice, cooked according to packet instructions.
The chef: Adam Gray
Adam Gray is executive chef at Skylon in the Royal Festival Hall, London. He has been a chef for 28 years and has held a Michelin star for 11. He cycles 30km a day, competes as a runner and trains in krav maga.
