We are getting to that time of year again – hot and filling foods that are comforting – and of course, not too calorific! Today is a Rogan Josh curry – I had some fresh turmeric that I wanted to use up. So this is my creation!
Chicken, Butternut Squash and spinach Rogan Josh
Preparation Time: 20 mins
Serves: 4
Cooking Time: 1 hr
Calories per serving: 318.2
Ingredients
Butternut Squash, Raw – 500g
Red Pepper – 1 Med/160g
Red Onions – 125g
Chicken, Breast Fillets x 2 – 225g
Olive Oil – 2 Tsps/10ml
Coconut Oil – 3 Tsps/15ml
Rogan Josh Curry Paste, Medium Hot, Pataks – 100g
Spices, Ginger, & Garlic, Cubes, Cofresh – 1 Serving/20g
Turmeric, Root, Fresh – 2 inch section/18g
Tomatoes, Chopped, in Rich Tomato Juice – 1 Can/400g
Salad, Babyleaf, Tesco – 250g
Preparation:
Peel and finely dice red onion. De-seed and cut red pepper into 2cm chunks. Peel the butternut squash and cut into 2cm chunks. Peel and finely dice turmeric. Defrost ginger/garlic cube. Cut chicken into 2cm chunks.
Method:
Put the oil into a large roasting dish and heat in the oven to 200 degrees. Place butternut squash into dish, toss until coated with the oil and roast for 45 minutes, stirring every 15 minutes. Once cooked, set aside and leave to cool.
Put coconut oil into a large frying pan, heat over a medium heat. Add cubed chicken, cooked until browned, remove chicken fro pan and set aside. Return pan to the heat. Add onion to pan and fry until golden. Add the pepper, continue stirring for 5 minutes. Add the chopped turmeric and ginger/garlic cube. Stir briefly to combine. Add the curry paste and the tinned tomatoes. Add 100ml of water.
Cook for a further 30 minutes, stirring every 15 mins.
Add the chicken and roasted butternut. Stir, cover and cook for a further 15 mins. Add the spinach, cover and turn off the heat.
Nutrition Information
Nutrition Data Per Serving
Calories (kcal) 318.2
Protein (g) 22.1
Carbohydrate (g) 26.6
Fat (g) 13.6
Fruit & Veg 4.8
Fibre (g) 9.2
Preparation:
Peel and finely dice red onion. De-seed and cut red pepper into 2cm chunks. Peel the butternut squash and cut into 2cm chunks. Peel and finely dice turmeric. Defrost ginger/garlic cube. Cut chicken into 2cm chunks.
Method:
Put the oil into a large roasting dish and heat in the oven to 200 degrees. Place butternut squash into dish, toss until coated with the oil and roast for 45 minutes, stirring every 15 minutes. Once cooked, set aside and leave to cool.
Put coconut oil into a large frying pan, heat over a medium heat. Add cubed chicken, cooked until browned, remove chicken fro pan and set aside. Return pan to the heat. Add onion to pan and fry until golden. Add the pepper, continue stirring for 5 minutes. Add the chopped turmeric and ginger/garlic cube. Stir briefly to combine. Add the curry paste and the tinned tomatoes. Add 100ml of water.
Cook for a further 30 minutes, stirring every 15 mins.
Add the chicken and roasted butternut. Stir, cover and cook for a further 15 mins. Add the spinach, cover and turn off the heat.
Nutrition Data Per Serving
Calories (kcal) 312.7
Protein (g) 21.3
Carbohydrate (g) 26.7
Fat (g) 13.5
Fruit & Veg 4.8
Fibre (g) 8.7