We all love the occasional treat and rather than reaching for the take away menu for your local favourite eatery where your calories and costs can soon spiral out of control try my home fake away recipe with no added nasties and up to half the calories and lots veggies ;)

This recipe serves 4 people

Calories and macronutrients per person served with 70 grams brown basmati rice & 80grams garden peas.

Calories=766 kcals

Carbs=75g

Fat=18g

Protein=56 g

or

dependant on your calorie and macronutrient requirements you could serve with 200 grams of caulifower rice per person (simply blitz cauliflower in food processor untill it resembles the same consistency as rice, then place in a microwave proof bowl covered with cling film and blast for 3 minutes), also add 80 grams of frozen spinach per person when adding the chopped peppers.

Calories= 562kcal

Carbs=37g

Fat=17g

Protein=54g

Ingredients:

3 large onions (280 grams)

5 cloves of garlic (25 grams)

1 thumb sized piece of ginger (24 grams)

1 pack of fresh coriander (30 grams)

2/3 mixed peppers (324 grams)

12 finger chillis (37 grams) less if you dont like it hot !!!

2 x 400g cans of chopped tomatoes

1 x jar of pataks madras curry paste (165 grams used in recipe)

3 large chicken breasts (784 grams)

hot curry powder 3 heaped tablespoons

cumin seeds 3 heaped tablespoons

black peppercorns 1 heaped tablespoon

garam masala 3 heaped teaspoons

ground cumin 2 heaped teaspoons

ground tumeric 1 heaped teaspoon

5 green cardamon

Method

Firstly peel your onions and garlic then peel and chop a thumb sized piece of ginger into fine match sticks and add to a food processor.

Now wash and take the heads off your finger chillis, i've added 12 as i like it very spice, but add less for your own personal preference.

Next wash coriander and remove leaves and reserve for garnish adding the rest to the processor along with the chillis.

Now add around 500ml of boiling water and blitz for a couple of minutes.

Now add your spices to the processor:- Whole black peppercorns, curry powder, whole cumin seeds, ground cumin, garam masala, tumerice and the seeds from the cardamon pods, then whizz up for a further minute.

Now add the onion mix and spices etc to a heavy based casserole dish and place on the hob on a medium heat to sweat down the onions, garlic and wake up the spices.

Whilst the mix is sweating down and cooking out the excess water, chop your chicken breasts into chunks and deseed and chop your peppers in to 3cm cubes and pre heat your oven to gas mark 2/ 150 degrees.

Once most of the water has cooked out and the mixture has softened add your curry paste and mix in.

Now add your chunks of chicken to the mixture and stir gently till the chicken is coloured and no longer pink.

Now add your chopped tomatoes and stir till combined.

Next add your chopped peppers again stir to combine.

Now place in your pre heated oven with your lid on for around an hour to 90 mins.

20 minuted from the end cook 70 grams of brown basmati rice each and 10 minutes later 80 grams of garden peas per person. Finally serve ;)

Finally Enjoy your fake away curry ;)