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Challenge Fat Loss:Casseroles & Curries

Lindsaybeale.com

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Medical Disclaimer

Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

© Copyright 2018 Lindsay Beale and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

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Contents

Casseroles & stews

Winter vegetable stew 1

Coconut stew 2

Sensational stew 3

Italian bean stew 4

Warming stew 5

Lentil & sweet potato curry 6

Quick fish stew 7

Authentic curry 8

Low carb slow cook

beef stew 9

Spicy haddock stew 10

Easy lamb stew 11

Chicken & butter bean stew 12

Crispy tarragon baked

chicken 13

Kashmiri lamb roast 14

Scottish stovies 15

Sri Lankan lentil dhal 16

Curries

Batch beef balti 17

Chicken black curry 18

Cauliflower & broccoli curry 19

Chicken biryani 20

Sri Lankan fish curry 21

Fragrant chickpea curry 22

Overnight beef curry 23

Sri Lankan style chicken curry 24

Prawn red curry 25

Beef mince curry 26

South Indian fish curry 27

Easy lamb vindaloo 28

Almond chicken curry 29

Lamb dhansak 30

Fish masala 31

Coconut beef curry 32

Lamb rogan josh 33

Haddock coconut masala

curry 34

Creamy coconut

fish dhal 35

Lamb curry 36

visit www.amykenyon.com tel 0151 3241 555 1CASSEROLES & STEWSLindsaybeale.com E-mail [email protected]

1 tsp ghee or organic coconut oil

half a butternut squash, peeled,

seeds removed, diced

1 aubergine, diced

3 bell-peppers (any colour), diced

600g tinned chopped tomatoes

500ml fresh vegetable or chicken

stock (or use 1 organic stock cube)

11/2 tsps ground cumin

1 tsp ground coriander

1/2 tsp ground cinnamon

1/2 tsp ground ginger

salt and pepper to season

400g tinned chickpeas, drained

and rinsed

SERVES 3

PER SERVING:

349 Calories

57g Carbs

19g Protein

5g Fat

Melt the ghee / oil in a large saucepan over a medium heat.

Add the butternut squash and gently sauté for 8-10 minutes, stirring occasionally.

Add the aubergine and peppers and sauté for 5 minutes, stirring.

Add the tinned tomatoes and stock and bring to the boil. Reduce to a gentle simmer and add the spices, salt and pepper.

Cover and cook for 25 minutes, stirring occasionally.

Add the chickpeas and cook for 10 minutes, then serve.

Store any leftovers in an airtight container

and refrigerate for up to 3 days or freeze on

same day.

Winter vegetable stew


4 small shallots, roughly chopped

75g fresh coconut, grated

2 garlic cloves, finely chopped

1 tbsp coconut oil

300g fresh chicken breast, diced

175g cucumber, peeled and sliced

1 small cauliflower head, cut

into florets

2 spring onions, finely chopped

1 tsp turmeric

½ tsp ground cumin

250ml unsweetened coconut milk

salt to taste

150g plain yoghurt (use

dairy free yoghurt if preferred)

SERVES 3

PER SERVING:

426 Calories

19g Carbs

38g Protein

22g Fat

Coconut stew


Mix the shallots, fresh coconut and garlic in a bowl. Melt the coconut oil in a large saucepan over a medium heat and add the coconut mixture. Sauté for two minutes.

Add the chicken, cucumber, cauliflower,

spring onions, turmeric and cumin. Sauté

for one minute then add the coconut milk

and bring to a rapid simmer.

Reduce heat and cover and cook for

around 12-15 minutes or until cauliflower

is cooked.

Add salt to taste, stir well and remove

from heat. Stir in the yoghurt and serve.

Once cooled, store any leftovers in an

airtight container and refrigerate for up to 3

days or freeze on same day.


2 tsps organic butter or

coconut oil

2 white onions, chopped

8 green finger chillis, sliced

1 scotch bonnet, sliced

6 cloves garlic, finely chopped

30g fresh ginger, finely chopped

600g diced beef

2 tsps garam masala

2 tsps turmeric

1 tsp fenugreek seeds

5 cardamom pods

2 tsps chilli powder

1 tsp sea salt flakes

1 tsp ground black pepper

1/2 pint fresh chicken stock

(or use 1 organic stock cube)


SERVES 5

Melt the butter / oil in a large saucepan. Add the onions and sauté gently for 5 minutes, stirring occasionally.

Add the green chillis, scotch bonnet, ginger and garlic, stir and cook for 2 minutes.

Add the beef, spices, salt and pepper, and stir well to coat the beef.

Add the tomatoes and stir well. Cook for 1-2 minutes. Add the stock, bring to a boil, then reduce to a simmer. Cover and cook for 2-3 hours (or until beef is tender), stirring every 30 minutes.

Store any leftovers in an airtight container and

refrigerate for up to 3 days or freeze on same

day.

Serving suggestion:

Serve with steamed rice or cauliflower rice if

you’re watching your carbs and some leafy

green vegetables

Sensational stew

PER SERVING:

291 Calories

13g Carbs

35g Protein

11g Fat



1/2 tbsp olive oil

1 medium sized white onion, finely

sliced

1 small courgette

400g tin of cannellini beans, drained

1 tsp Italian seasoning

150g tomato passata

1/2 tsp sea salt

100g pitted Italian olives, sliced

a few fresh basil leaves

SERVES 2

Heat the olive oil in a large saucepan over a medium heat. Add the onion and sauté for 2-3 minutes until softened.

Chop the courgette into half moon shapes and add to the onion along with the drained beans and Italian seasoning. Fry for 30 seconds then add the tomato passata and salt.

Warm the stew through for 5 minutes on a medium heat. Add the olives to the stew and stir. Serve topped with fresh basil.



same day.

Serving suggestion:

Sprinkle on some nutritional yeast when serving for added flavour and protein

Italian bean stew

PER SERVING:

280 Calories

32g Carbs

11g Protein

12g Fat



1 tbsp coconut oil or organic butter

1 small white onion, finely chopped

850g lean casserole beef, diced

handful closed cup mushrooms,

sliced


2 medium sized carrots, peeled

and chopped

half a swede, diced

375g potatoes, peeled and chopped

2 medium sized parsnips, cut into

strips

1 organic stock cube dissolved in

1 pint boiling water

sprig fresh rosemary

1 tbsp tomato purée


SERVES 4

PER SERVING:

501 Calories

29g Carbs

76g Protein

9g Fat

In a large saucepan, melt the oil / butter over a medium heat. Add the onion, and sauté gently until soft. Transfer to a plate.

Add the beef to the saucepan and brown on all sides for around 3-5 minutes. Transfer to a separate plate.

Add the mushrooms to the saucepan and cook for 3-5 minutes until soft. Add the garlic and cook for two minutes, stirring frequently.

Return the beef and onions back into the saucepan. Stir in the carrots, swede, parsnips and potatoes and add the stock. There should be enough liquid in the pan to almost cover the vegetables.

Add the rosemary and tomato purée and season well. Cover and simmer for up to two hours. Top up with fresh water if necessary. The sauce will thicken as the potatoes cook.

Once cooled store any leftovers in an

airtight container and refrigerate for up

to 3 days or freeze on same day.

Warming stew



2 tsps organic butter or coconut oil

12 shallots, chopped

1/2 tsp sea salt flakes

2 sweet potatoes, peeled and

cut into 1 inch chunks

1 inch piece fresh ginger,

peeled and finely chopped

2 small garlic cloves, chopped

1 tbsp curry powder

1 bay leaf

500ml boiling water

150g red lentils (dry weight)


SERVES 3

Heat the butter / oil in a large saucepan over a gentle heat. Add the shallots and the salt and sauté, stirring occasionally, until the onion softens.

Add the sweet potato, ginger, garlic, curry powder and bay leaf and sauté for one minute until fragrant.

Add the boiling water and stir in the lentils. Reduce the heat to medium / low, cover and simmer for around 18-20 minutes, until the lentils break down and the sweet potatoes are tender.

Season to taste with salt and pepper and serve.

Once cooled, store any leftovers in an

airtight container and refrigerate for up to

3 days or freeze on same day.

Lentil & sweet potato curry

PER SERVING:

235 Calories

44g Carbs

8g Protein

3g Fat



10g organic butter or coconut oil


1½ tsps ground cumin

1 tsp paprika

1 tsp Himalayan salt

250ml cold fresh water

1 x 400g tin chopped tomatoes

8 cherry tomatoes

1 green pepper, deseeded and

cut into chunks

1kg white fish fillets, cut into

chunks

60g fresh coriander, finely

chopped

1 lemon, cut into four wedges

SERVES 5 Suggestion:

Tastes great with a serving of fresh green leafy vegetables, such as spinach or kale

Melt butter / oil in a large saucepan over a medium heat. Add the garlic and stir well. Cook for 30 seconds.

Add the cumin, paprika and salt and cook for one minute, stirring continuously.

Add the water and tomatoes. Bring to the boil, then reduce to a simmer. Add the pepper, and simmer for 5 minutes.

Add the fish and cherry tomatoes and cook for 10 minutes until the fish falls apart. Break the fish up with a wooden spoon.

Stir in the coriander and remove from heat.Serve with a wedge of lemon.



same day.

Quick fish stew

PER SERVING:

253 Calories

6g Carbs

46g Protein

5g Fat



1 tbsp cumin seeds

1 tbsp ghee or coconut oil

5 medium sized onions, diced

5-10 garlic cloves, finely chopped

1-2 inch piece fresh ginger,

peeled and finely chopped

5 green chillis, finely chopped


2 tbsps ground turmeric

1 tbsp garam masala

1 tbsp meat masala

1 tbsp sea salt flakes

1 x 400g tin chopped tomatoes


30g per person uncooked basmati

rice plus 30g per person cauliflower,

finely chopped

handful fresh coriander, finely

chopped

SERVES 4

In a large pan, roast the cumin seeds gently over a medium heat for 30-45 seconds. Melt the ghee or oil and add the onions. Cook over a medium heat until the onions are soft. Stir in the garlic, ginger and chillis. Cook for 1 minute.

Add the chicken and cook for 2 minutes. Then add the spices and salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.

Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.

Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and

drain. Serve garnished with coriander.

Once cooled store any leftovers in an

airtight container and refrigerate for up

to 3 days or freeze on same day.

PER SERVING:

514 Calories

52g Carbs

54g Protein

10g Fat

Authentic curry



500g lean beef, diced

100g carrot, peeled and diced

100g swede, peeled and diced

150g baby button mushrooms

100g white onion, diced


400ml beef or vegetable stock

a pinch of dried rosemary

a pinch of dried thyme

a pinch of salt and pepper

SERVES 3

Preheat the oven to 170˚C/350˚F.

Place all of the ingredients in a large casserole dish or slow cooker and mix well.

Cook for 2-3 hours or until the beef is tender. Serve.



same day.

PER SERVING:

310 Calories

8g Carbs

38g Protein

14g Fat

Low carb slow cook beef stew




1 tsp ghee or organic coconut oil

1 tsp black mustard seeds

1 cinnamon stick

10 curry leaves

2 bay leaves

8 peppercorns

1 onion, chopped

2 small carrots, chopped

½ a medium sized butternut squash,

roughly chopped

600g haddock fillets

2 tsps turmeric

a pinch of sea salt

170ml coconut milk

150ml cold water or

unsweetened almond milk

SERVES 4

PER SERVING:

330 Calories

16g Carbs

35g Protein

14g Fat

Melt the ghee / oil in a large saucepan over a medium heat.

Add the mustard seeds, cinnamon stick, curry leaves, bay leaves and peppercorns. Heat, stirring for 1 minute.

Add the onion and sauté for 2-3 minutes, stirring. Add the carrot and squash and sauté gently for 8-10 minutes until soft.

Add the fish, turmeric, salt, coconut milk, and cold water / almond milk. Bring to the boil then reduce to a simmer. Cover and cook for 20 - 30 minutes.

Ensure that the fish is thoroughly cooked before serving.



the same day.

Spicy haddock stew


Serving suggestion:

Serve with steamed greens of your choice.

2 tsps ghee or coconut oil

300g white onion, finely chopped

350g carrot, peeled and sliced

500g stewing lamb, visible fat

removed, diced


1 sprig fresh rosemary

500ml lamb or vegetable stock,

made with one organic stock cube

350g all rounder potatoes, peeled

and chopped


SERVES 4

PER SERVING:

465 Calories

30g Carbs

30g Protein

25g Fat

Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring.

Add the carrot and sauté for 3-4 minutes, stirring occasionally.

Add the lamb, stir well and cook for 4 minutes. Stir occasionally to seal on all sides.

Add the garlic and rosemary and fry gently for 2 minutes, stirring.

Add the potatoes and stock and stir well. Season with salt and pepper. Bring to the boil then reduce to a simmer. Cover and cook for 30 minutes.

If the mixture is too dry or thick, add some boiling water. Stir well and cook for one hour, or until the lamb is tender (checking the thickness of the stew halfway through cooking time).



same day.

Easy lamb stew




1 medium sized white onion, finely

chopped

2 celery sticks, finely chopped

1 medium sized carrot, peeled and

sliced

4-5 cloves garlic, finely chopped


1-2 sprigs fresh rosemary

handful of cherry tomatoes

200g chopped tinned tomatoes

1 pint chicken stock (fresh or made

with one organic stock cube)

pinch of ground black pepper

200g tinned butter beans, drained

200g Savoy cabbage, shredded

SERVES 4

Chicken & butter bean stew

Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté, for 3-4 minutes, stirring until soft.

Add the celery and carrot and sauté, stirring, for 3-4 minutes. Add the garlic and gently fry for 3 minutes, stirring. Transfer the contents of the saucepan to a plate and set aside.

Add the chicken to the saucepan and cook for 4-5 minutes, stirring to seal on all sides. Add the rosemary and cook for 2-3 minutes, stirring. Add the cherry tomatoes and cook for 1 minute.

Return the onions, celery, carrot and garlic back to the saucepan and stir well. Stir in the tinned tomatoes and stock. Bring to the boil then reduce to a gentle simmer. Add the black pepper, cover and cook for 5 minutes.

Stir in the butter beans, cover and cook for 5 minutes. Stir in the cabbage, cover and cook for 3-4 minutes. Serve.

Store any leftovers in an airtight container and

refrigerate for up to 3 days or freeze on same

day.

PER SERVING:

252 Calories

19g Carbs

35g Protein

4g Fat

visit www.amykenyon.com tel 0151 3241 555 12CASSEROLESLindsaybeale.com E-mail [email protected]


500g sweet potatoes, scrubbed

and cut into large pieces

1kg bone-in chicken thighs,

skin on


2 tbsps olive oil

small bunch of fresh tarragon

2 tbsps sherry vinegar

300g cherry tomatoes

200ml chicken stock

SERVES 4

Preheat oven to 200˚C/400˚F.

Bring a large saucepan of water to the boil. Add the potatoes and cook for 5-10 minutes, until soft. Drain and set aside.

Place the chicken in a large bowl. Add the salt, pepper and oil and mix thoroughly to coat.

Transfer the chicken to a large saucepan and cook over a medium heat for 10 minutes, stirring occasionally to seal the chicken on all sides.

Bash the tarragon leaves in a pestle and mortar. Place the leaves in a bowl and add the sherry vinegar. Stir well and pour onto the chicken.

Add the tomatoes, stock and potatoes, and stir. Transfer the contents of the saucepan to a large ovenproof dish. Bake for 40 minutes until golden.



same day.

Crispy tarragon

baked chicken

PER SERVING: (chicken skin removed)

540 Calories

30g Carbs

42g Protein

28g Fat

visit www.amykenyon.com tel 0151 3241 555 13CASSEROLESLindsaybeale.com E-mail [email protected]



1 leg lamb on the bone (2 kg approx)

For the spice mix:

4 cloves crushed garlic

equivalent amount of fresh ginger,

grated

2 tsps cumin powder

1 tsp turmeric powder

1/2 tsp ground black pepper

1/2 tsp cinnamon powder

1/2 tsp ground cardamon seeds

1/2 tsp chilli powder

1/4 tsp cloves (ground in coffee

grinder or pestle & mortar)

2 tsps salt

juice of 1 lemon

For the marinade:

200ml natural yoghurt (use dairy free

if preferred)

30g ground almonds

30g ground pistachios

a pinch of saffron

For the glaze:

2 tbsps of honey

SERVES 8

Kashmiri lamb roast

Cut a criss-cross pattern in the leg of lamb. Make the cuts approximately 1/2 inch deep.

Mix all of the spice mix ingredients together (apart from the lemon juice). Rub the spices all over the lamb and deep into the cuts.

Squeeze the lemon juice over the lamb.

Mix the yoghurt, ground almonds, pistachios and saffron in a bowl. Coat the lamb with the mixture. Refrigerate for at least 8 hours. The longer the better!

Preheat oven to 230˚C/450˚F.

Pour the honey over the lamb and place in the oven. After 25 minutes, reduce oven temperature to 160˚C/325˚F and cook for 21/2 hours.

Remove from oven and allow to rest for 15 minutes.

Store any leftover lamb in an airtight container


same day.

PER SERVING:

487 Calories

7g Carbs

45g Protein

31g Fat



1.4kg (peeled weight) all rounder

potatoes, peeled and cut into chunks

3 small white onions, peeled and

diced

1 3/4 pts cold water

400g pork sausages (minimum

90% meat), cut into thick slices

sea salt and black pepper to season

SERVES 4

Place the potatoes and onions in a large saucepan. Add the water and stir well.

Bring to the boil then reduce to a simmer. Cover and cook for 10 minutes.

Add the sausages and season with salt and pepper. Stir and simmer for 30 minutes. Check seasoning then mash the potatoes gently, to break them up.

Cook for a further 10 minutes, or until the potatoes are cooked. Serve.

Store any leftover stovies in an airtight

container and refrigerate for up to 3 days or

freeze on same day.

Serving suggestion: Serve with plenty of steamed leafy green vegetables.

PER SERVING:

557 Calories

66g Carbs

26g Protein

21g Fat

Scottish stovies


visit www.amykenyon.com tel 0151 3241 555 16CURRIESLindsaybeale.com E-mail [email protected]

2 tsps ghee or organic butter

1 tsp black mustard seeds

(optional)

12 curry leaves

2 small cinnamon sticks

1 red onion, sliced

2 cloves garlic, finely sliced

1 tsp turmeric

11/2 tsps unroasted curry powder

1 tsp chilli powder

150g red lentils

100ml cold water

200ml coconut milk

1 tsp sea salt

SERVES 3

Heat the ghee or butter in a large saucepan over a medium heat. Add the mustard seeds (if using), cinnamon sticks and curry leaves. Cook, stirring, for 30 seconds.

Add the onion and sauté for 1-2 minutes, until soft. Add the garlic and sauté, stirring, for 1 minute.

Stir in the spices and lentils and add the water. Bring to a boil, then reduce to a simmer.

Cook for 20 minutes, or until the lentils are cooked, adding more water during cooking time, if the mixture becomes too dry.

Stir in the coconut milk and salt and cook for 1 minute. Serve.


for up to 3 days or freeze on the same day.

Serving suggestion:

Serve with steamed rice, or as a side dish with a curry

Sri Lankan lentil dhal

PER SERVING:

335 Calories

37g Carbs

13g Protein

15g Fat



2 tsps ghee or organic butter


5 cloves garlic, peeled and

crushed

4 tsps ground cumin

5 tsps garam masala

2 tsps ground turmeric


2 tsps chilli powder

1 tsp sea salt

250ml fresh chicken stock (or use

1 organic stock cube)

1 large handful coriander, finely

chopped

1kg beef, diced


3 medium white onions, sliced

1 green bell pepper, diced

10 baby plum tomatoes, chopped

SERVES 6

If you have a slow cooker, simply place all ingredients in the cooker. Cook for 3+ hours. Add more stock if the balti becomes too dry.

Alternatively, place a large saucepan over a medium / high heat. Add 1 tsp ghee/butter, tinned tomatoes, garlic, cumin, garam masala, turmeric, ginger, chilli powder and salt. Cook for 4 minutes, stirring frequently.

Add the stock and the coriander and simmer for 15 minutes, stirring occasionally. Add more stock if the balti becomes too dry.

Season the beef with black pepper. Heat the remaining ghee/butter in a frying pan and sauté the onion and green pepper for 3 minutes.

Add the beef and baby tomatoes and cook until the beef is browned, stirring frequently. Pour the contents of the frying pan into the saucepan and cook for 5 minutes. Serve.



same day.

Batch beef balti

PER SERVING:

306 Calories

15g Carbs

39g Protein

10g Fat



2 tbsps white vinegar

2 tsps unroasted curry powder

1/2 tsp sea salt



1 tbsp coconut oil

1 small red onion, sliced

4 green chilli peppers, halved

lengthways

4 green cardamom pods

6 whole cloves

12 curry leaves

1 tsp fresh ginger, chopped finely

1 small cinnamon stick

5 cloves garlic, chopped finely

100ml cold water

1 medium sized beef tomato,

chopped

2 tsps roasted curry powder

200ml light coconut milk

SERVES 2

Combine the vinegar, unroasted curry powder, salt and pepper in a bowl. Add the chicken and stir well, coating thoroughly.

Melt the coconut oil in a large saucepan over a medium heat. Add the onion, chillis, cardamom pods, cloves, curry leaves, ginger and cinnamon stick. Cook for around 5 minutes, stirring frequently, until the onion has softened.

Reduce heat to low and continue to cook, stirring, until the onion starts to caramelise - around 10 minutes.

Add the garlic, stir well and cook for one minute. Add the chicken mixture, water and tomato. Stir well and cook for around 10 minutes.

Add the roasted curry powder and stir well. Slowly stir in the coconut milk and simmer for 2-3 minutes, stirring constantly.



same day.

Chicken black curry

PER SERVING:

382 Calories

23g Carbs

41g Protein

16g Fat



4 cardamom pods

1 tsp fenugreek seeds

1 tsp ghee or organic butter

1 small white onion, chopped

1/2 tsp coriander powder

1 tsp garam masala

10-15 curry leaves

1 tsp turmeric

pinch of sea salt flakes

60ml fresh vegetable or chicken

stock (or use 1 organic stock cube)

200g cauliflower, cut into florets

200g broccoli, cut into florets

SERVES 2

Place a large saucepan over a medium heat. Add the cardamom pods and fenugreek seeds and roast for 30 seconds, stirring frequently.

Add the ghee / butter and stir until melted. Add the onion and sauté for 4 minutes, stirring frequently.

Add the spices and salt and stir well. Add the stock and bring to the boil.

Add the cauliflower and broccoli and

reduce to a gentle simmer. Cover and cook

for 15 minutes.



same day.

Cauliflower &

broccoli curry

PER SERVING:

152 Calories

20g Carbs

9g Protein

4g Fat



2 tsps ghee or organic coconut oil

1 small red onion, finely chopped


1 thumb sized piece fresh ginger,

finely chopped

3-5 green chillis, finely chopped

handful baby tomatoes, halved



one organic stock cube)

2 tbsps tomato purée

salt to season

2-3 tsps medium curry powder

200g basmati rice or grated

cauliflower

juice of 1 lemon or lime

SERVES 4

PER SERVING:

433 Calories

47g Carbs

50g Protein

5g Fat

Melt the ghee / coconut oil in a large saucepan over a medium heat. Add the onion and gently sauté for 3-4 minutes, stirring.

Add the garlic and ginger and sauté for 2-3 minutes, stirring. Add the chillis and baby tomatoes and sauté for 1 minute, stirring.

Add the chicken and cook for 3-4 minutes, stirring.

Add the stock and bring to the boil then reduce to a simmer. Add the tomato purée, salt, curry powder and rice / cauliflower.

Stir well.

Cover and simmer gently for around

15-20 minutes until rice is cooked through,

checking regularly. Add more stock or boil-

ing water if the mixture becomes dry.

Add the lemon / lime juice, stir and cook

for 1 minute.



the same day.

Chicken biryani



400ml cold water

4 cloves garlic, sliced finely

4 small red onions, sliced finely

10 curry leaves

1 tsp chilli powder

1 large gamboche (optional)


1/2 tsp fenugreek seeds

400g white fish fillets (fresh or frozen)

pinch of saffron

1 tsp unroasted curry powder

3-4 green chilli peppers, sliced finely

200ml coconut milk

juice of half a lime

SERVES 2

In a large saucepan, bring the water to the boil, then reduce to a simmer.

Add the garlic, onions, curry leaves, chilli powder, gamboche, salt, fenugreek seeds, fish, saffron, unroasted curry powder and chilli peppers.

Cook for 15 minutes, stirring occasionally.

Add the coconut milk and cook for 2 minutes, stirring frequently.

Stir in the lime juice.



the same day.

PER SERVING:

451 Calories

31g Carbs

39g Protein

19g Fat

Sri Lankan fish curry



1 tbsp coconut oil

1/2 a medium-sized red or white

onion, finely sliced


1 thumb-sized piece fresh ginger,

finely chopped

1 green chilli pepper, chopped

50g Thai red or yellow curry paste

150ml coconut milk

100ml recently boiled water

1 tsp ground turmeric

1 tsp curry powder

1/2 tsp ground coriander


200g cauliflower, cut into florets

100g tinned chickpeas, rinsed

and drained

for the salad:

100g mixed lettuce leaves

a large handful coriander

1/2 a ripe avocado, finely sliced

to serve:

lime wedges

SERVES 2

Heat the coconut oil in a large saucepan over a medium heat. Add the onion and sauté for 2 minutes, stirring occasionally.

Add the garlic, ginger and chilli pepper. Sauté for 2-3 minutes, stirring frequently.

Add the Thai curry paste, coconut milk, boiled water and dried spices. Simmer over a medium heat for 5 minutes.

Add the cauliflower and reduce heat to

medium / low. Cover and cook for 10

minutes, stirring occasionally.

Add the chickpeas, stir and cook for 2

minutes to heat through.

Meanwhile, assemble the salad ingredients.

Spoon the curry over the centre of the

salad and serve with lime wedges.

Store any leftover curry in an airtight


freeze on same day.

Fragrant chickpea curry

PER SERVING:

419 Calories

34g Carbs

10g Protein

27g Fat



700g beef, diced

2 large white onions, finely

chopped


a thumb sized piece of fresh

ginger, finely chopped

6 green chillies, finely chopped

2 tsps ground fenugreek


1 tsp ground garam masala

1 tsp whole garam masala

(optional)

a pinch of sea salt


1 tin chopped tomatoes

SERVES 4

Mix everything up in a bowl (except the ghee / oil and tinned tomatoes).

Transfer to a sealable storage bag and refrigerate for at least 4 hours or overnight.

In a large saucepan, melt the ghee / oil over a medium heat. Empty the contents of the bag into the saucepan and cook for 10 minutes, stirring until the onions have softened and the beef is brown all over.

Add the chopped tomatoes and a splash of cold water. Cover and cook for 2-3 hours until the beef is tender. Add more water whilst cooking if the mixture becomes too dry.



same day.

Overnight beef curry

PER SERVING:

330 Calories

15g Carbs

45g Protein

10g Fat




1 cinnamon stick

1 tsp mustard seeds

20-25 curry leaves

3 small red onions, finely sliced





1 tin chopped tomatoes


1 organic stock cube)

2 tsps unroasted curry powder

1 tsp turmeric

1 tsp salt


SERVES 4

Melt the ghee/oil in a large saucepan over a medium heat. Add the cinnamon stick, mustard seeds and curry leaves and cook for 2-3 minutes, stirring frequently.

Add the onions and sauté for 3 minutes, until soft. Add the garlic, ginger and chillis and cook for 3 minutes, stirring. Add the chicken and cook for 3-4 minutes, stirring well.

Add the tomatoes and stock and stir well. Turn up the heat to medium/high then reduce to a gentle simmer. Cover and cook for 5-6 minutes, stirring occasionally.

Add the remaining spices and salt and pepper. Cover and cook for 8-10 minutes.


container and refrigerate for up to 4 days

or freeze on same day.

Serving suggestion:

Serve with steamed rice.

PER SERVING:

419 Calories

22g Carbs

67g Protein

7g Fat

Sri Lankan style chicken curry



10g coconut oil

20g Thai red curry paste

1 large red chilli, sliced

6 baby plum tomatoes

75g bamboo shoots

150g coconut milk

200g uncooked and peeled king

prawns

1 tsp fish sauce (nam pla)

handful of fresh coriander, chopped

fresh lime wedges

SERVES 1

PER SERVING:

431 Calories

15g Carbs

41g Protein

23g Fat

Melt the coconut oil in a large frying pan.

Add the Thai red curry paste and cook for 2 minutes in the oil to allow the flavours

to release.

Add the red chillis, baby tomatoes and

bamboo shoots. Stir fry for 1-2 minutes.

Add the coconut milk and stir well.

Add the prawns and simmer for 7-8

minutes or until thoroughly cooked

through.

Stir in the fish sauce.

Serve with the fresh coriander and lime.



same day.

Prawn red curry



1 tsp ghee or coconut oil

75g white onion, finely chopped

4 cloves of garlic, finely chopped

a thumb sized piece of fresh



500g beef mince


20g tomato purée

100ml cold water

2 tsps meat masala curry powder

1/2 tsp chilli powder

1/2 tsp turmeric

1/2 tsp sea salt

300g cauliflower, grated

handful of coriander (optional),

chopped

SERVES 3

Melt the ghee/oil in a frying pan. Add the onion and sauté gently for 2-3 minutes.

Finely chop the garlic, ginger and chillies. Add to the frying pan and fry for 2 minutes.

Add the beef mince, breaking it up with a spoon. Cook for 5 minutes or until the mince has browned.

Add the chopped tomatoes, tomato purée and 100ml cold water.

Cook for 5 minutes then add the spices and salt. Stir well and cook for 10-15 minutes.

Steam the cauliflower for 4-5 minutes or

until cooked to your liking. Serve the curry

on a bed of cauliflower rice and garnish

with chopped coriander.



same day.

Beef mince curry

PER SERVING:

426 Calories

12g Carbs

36g Protein

26g Fat


350g white fish fillets, skin removed

pinch of cayenne pepper

1 tsp sea salt

2 tsps English mustard

200ml cold water


1 heaped tsp brown mustard seeds

1/2 tsp cumin seeds

1 medium sized onion, finely chopped

2-4 green chillis, sliced lengthways

1/2 tsp garam masala


1/2 tsp turmeric

2 medium sized tomatoes, chopped

SERVES 2

PER SERVING:

380 Calories

26g Carbs

36g Protein

11g Fat

Place the fish in a bowl and add the cayenne pepper and salt.

Mix the mustard and water together in a jug and add half of the mixture to the fish. Stir well.

Melt the ghee / oil in a large saucepan over a medium heat. Add the fish and cook for 2 minutes each side. Remove fish from the saucepan and set aside. Add the cumin seeds and mustard seeds to the pan and gently sauté for 1 minute, stirring.

Add the onion and sauté for 2-3 minutes, stirring. Add the chillis and cook for 2 minutes, stirring. Add the garam masala, black pepper, turmeric and tomatoes and stir well. Cook for 2 minutes.

Add the remaining mustard mixture and bring to the boil then reduce to a gentle simmer. Cook for 3-4 minutes, stirring occasionally. Add the fish back into the saucepan and cook for 4-5 minutes.Serve with steamed rice.



freeze on same day.

South Indian fish curry




10g ghee

5 dried red chillies

1 tsp mustard seeds

5-6 curry leaves

1 large white onion, finely diced


equivalent amount of fresh ginger,

finely chopped

400g cooked lamb leg (make use of

leftovers after a lamb roast dinner)

200ml water

1 tsp ground cumin


1/2 tsp paprika


1 tsp chilli powder


1/2 tsp sea salt

SERVES 3

Melt the ghee in a large saucepan over a medium heat. Add the dried red chillies, mustard seeds and curry leaves. Fry gently for 1 minute.

Add the onion and sauté for 5 minutes until soft.

Add the finely chopped ginger and garlic. Stir and cook for 2 minutes.

Add the lamb, water, cumin, coriander, paprika, turmeric, chilli powder, cinnamon and salt. Stir to coat the lamb in the spices.

Cover and simmer and cook for 20 minutes, stirring occasionally. Serve.



same day.

Serving suggestion:

Serve with basmati rice and garnish with chopped coriander.

PER SERVING:

302 Calories

10g Carbs

34g Protein

14g Fat

Easy lamb vindaloo





pinch of saffron threads

150g plain yoghurt (use dairy

free if preferred)


1 medium white onion, sliced





1/2 tsp cayenne pepper

1/2 tsp turmeric

1/2 tsp sea salt

4 cloves

400ml cold water

50g ground almonds

SERVES 4

Place the chicken in a bowl. Sprinkle on the black pepper and saffron, stirring to coat. Add the yoghurt and mix thoroughly. Refrigerate for at least 30 minutes.

Melt the ghee/oil in a large saucepan over a medium heat. Add the onion and sauté gently for 4-5 minutes, stirring.

Add the ginger and garlic and sauté for 3 minutes, stirring.

Add all of the spices, chicken and water and bring to the boil. Reduce to a gentle simmer and stir well. Cover and cook for 5 minutes, stirring occasionally.

Stir in the ground almonds. Cover and cook for 4-5 minutes. Serve.



same day.

Serving suggestion: Serve with a variety of steamed fresh vegetables.

Almond chicken curry

PER SERVING:

426 Calories

8g Carbs

67g Protein

14g Fat



1 large onion, finely chopped


1 inch piece fresh ginger, finely

chopped

1 tsp dried red chillies, finely

chopped or use 1 tsp chilli powder

150g cooked lamb leg, diced


500ml boiling water

seeds of 5 green cardamom pods,

ground

1 tsp ground cumin


1/2 tsp ground turmeric

150g red split lentils (pre-soaked

for 10 minutes)

15g honey

2 tbsps white vinegar

40g per person basmati rice

1/2 tsp sea salt

SERVES 3

Melt the ghee/oil in a large saucepan.Add the onion and sauté for 5 minutes until soft. Add the ginger, garlic and dried chillies/chilli powder to the saucepan. Cook for 2 minutes, stirring occasionally. Add the lamb, chopped tomatoes and half of the boiling water and stir.

Add the cardamom, coriander, cumin and turmeric to the saucepan and stir. Add the lentils and remaining water, ensuring all of the ingredients are covered. You may need to add more water during the remaining cooking process as the lentils will absorb a lot of water. Bring to a simmer and add the honey and vinegar, stirring well.

Place a lid on the pan and simmer gently for 20 minutes. Check and stir occasionally, adding more boiling water if required.You can cook it for longer if you want the lentils to break down more and give a creamier texture.

Meanwhile, bring a saucepan of water to the boil. Add the rice, stir once and simmer gently until cooked. Drain. Add the salt, stir well and serve.



same day.

Lamb dhansak

PER SERVING:

473 Calories

73g Carbs

30g Protein

7g Fat





1 white onion, finely chopped



1/2 a yellow bell-pepper, chopped

2 green chillis, finely chopped

200g chopped tinned tomatoes

50ml boiled water

2 tsps fish masala spice mix

pinch of sea salt

3 x cooked haddock fillets

(approximately 120g each)

60g Greek yoghurt (use dairy free

yoghurt if preferred)

1 tsp nutritional yeast (optional)

small handful fresh coriander,

finely chopped

SERVES 2

Melt the ghee / oil in a large saucepan over a medium heat. Add the onion and sauté for 3-4 minutes, until soft.

Add the garlic, ginger, bell-pepper and green chillis and gently fry for 3 minutes.

Add the chopped tomatoes, boiled water, fish masala spice mix and salt and stir well.

Add the haddock and stir gently (try not to break the fish up too much). Simmer for around 5 minutes until the haddock is heated throughout.

Stir in the yoghurt and nutritional yeast (if using) and remove from heat.

Add the chopped coriander and serve.


and refrigerate for up to 3 days.

PER SERVING:

329 Calories

17g Carbs

54g Protein

5g Fat

Fish masala




2 medium sized white onions,

finely chopped

600g diced stewing beef

3-4 garlic cloves, finely chopped

plus equivalent amount of fresh


1 cinnamon stick

3 cloves

1-2 tsps chilli powder

1-2 tsps ground turmeric

1-2 tsps garam masala

300ml coconut milk

100ml cold water

30g ground almonds

handful fresh coriander, finely

chopped

SERVES 3

Melt the ghee/oil in a large saucepan over a medium heat. Add the onions and sauté for 3-4 minutes, stirring.

Add the beef and cook for 3-4 minutes, stirring to brown on all sides.

Add the garlic and ginger and sauté for 2 minutes, stirring.

Add the cinnamon, cloves and spices. Stir well to cover the beef in the spices.

Add the coconut milk and water and stir well. Cover and cook for 1 hour, stirring occasionally. Add a drop more water if the curry sticks to the base of the saucepan. Stir in the almonds and cook for 30 minutes.

Garnish with coriander.



same day.

Serving suggestion:

Serve on a bed of steamed rice.

Coconut beef curry

PER SERVING:

384 Calories

12g Carbs

48g Protein

16g Fat



5cm piece of fresh ginger, finely

chopped

8 cloves of garlic, finely chopped


½ tsp sea salt


130g plain yoghurt (use dairy free

if preferred)

300g lamb leg, diced

3 whole cloves

1 small cinnamon stick

1 heaped tsp cumin seeds


2 red onions, finely chopped

4 green chillis

1 tbsp ground coriander

1 tsp paprika


80g red lentils, cooked and

drained

20g fresh mint, finely chopped

20g fresh coriander, finely

chopped

SERVES 3

Place the ginger, garlic, turmeric, salt, pepper and yoghurt in a large bowl and mix together. Add the lamb and stir well to cover in the marinade. Refrigerate for 3 hours or overnight.

Place the cloves, cinnamon and cumin in a large saucepan over a medium heat. Toast for 45 seconds, stirring. Add the ghee / oil and stir to melt. Add the onions and chillis and sauté for 3-4 minutes until soft.

Add the lamb and yoghurt marinade, ground coriander, paprika and tomatoes. Stir well and cook for 1 hour, or until the lamb is tender. Stir in the cooked lentils and cook for 10 minutes. Serve garnished with mint and coriander.



same day.

Lamb rogan josh

PER SERVING:

424 Calories

37g Carbs

33g Protein

16g Fat


1 tsp coconut oil

100g red onions, finely sliced

2 garlic cloves, sliced

1 tsp ginger purée

1 green chilli, sliced


1 tsp fish masala curry powder (or

curry powder)

15g desiccated coconut

1/2 tsp sea salt

100g basmati rice

300g haddock fillet

SERVES 2

PER SERVING:

392 Calories

48g Carbs

32g Protein

8g Fat

Melt the coconut oil in a frying pan and add the onion, garlic, ginger purée and chilli. Stir fry for 2 minutes then add the chopped tomatoes and simmer for two minutes.

Stir in the curry powder, coconut and salt. Add a splash of water if required, to prevent the pan drying out.

Bring a small saucepan of water to the boil and add the rice. Stir and cook for 10-12 minutes, until soft. Drain.

Add the haddock to the curry sauce and stir to coat in the sauce. Cover and simmer for around 10 minutes or until cooked through. Serve on a bed of rice.

Store any leftover sauce in an airtight


freeze on same day.

Haddock coconut masala curry



1 tsp fish masala curry powder

2 x 140g basa fillets (or similar

white fish e.g. cod, haddock)

10g coconut oil or cooking fat of

your choice

2 red onions, finely chopped

1 clove garlic, finely chopped

200ml boiling water

100g red lentils, soaked for

10 minutes or more and drained

1 tsp mild curry powder

200ml coconut milk

a pinch of sea salt

a handful of fresh coriander

SERVES 2

Add the garlic and stir. Add the boiling water and red lentils.

Simmer for 20 minutes, stirring regularly. Add more water if required so the lentils are just covered. The lentils will absorb a lot of water during cooking so top up as needed.

Add the mild curry powder and stir. Simmer for 5 minutes.

Add the coconut milk, stir and bring back to a simmer for a further 5 minutes.

Add the salt and stir. Place the fish into the pot and cook in the dhal for a few minutes each side, or until the fish is cooked thoroughly (the cooking time will vary depending on the thickness of the fillets).

Serve the fish on the dhal and garnish with chopped coriander.


and refrigerate for up to 2 days.

Sprinkle the fish masala curry powder over the fish and rub it in.

Heat the coconut oil in a large saucepan over a medium heat. Add the red onions to the pan. Cook, stirring frequently, for 5 minutes or until the onions are soft.

PER SERVING:

432 Calories

23g Carbs

31g Protein

24g Fat

Creamy coconut fish dhal



4 medium tomatoes

1 tbsp coconut oil or butter

1 bay leaf


1 large white onion, finely diced

700g extra lean diced lamb, diced

1 thumb-sized piece of fresh

ginger, peeled and roughly chopped

8-10 garlic cloves, peeled and

roughly chopped

1 tsp turmeric

2 tsps coriander powder

1 tsp garam masala




160g per person, cauliflower

handful fresh coriander,

finely chopped

SERVES 4

Fill a medium sized saucepan with water and bring to the boil. Remove from heat and carefully place the tomatoes in the pan (there should be enough water to cover the tomatoes).

In a large pan, gently melt the oil / butter. Add the bay leaf and cardamom pods and fry for 30 seconds. Add the onion and fry for around 4 minutes, until softened. Add the lamb, and fry for 4-5 minutes, stirring regularly.

In a blender, mix the ginger and garlic, with a dash of water. Add the mixture to the lamb, along with the spices, salt and chillis. Cook for several minutes, stirring regularly.

RECIPE CONTINUED ON NEXT PAGE >>

Lamb curry

PER SERVING:

398 Calories

21g Carbs

56g Protein

10g Fat



Remove the tomatoes from the pan and carefully peel off the skin. Place them in a bowl and mash them thoroughly. Add the tomatoes to the lamb. Bring to a boil then simmer for 10 minutes. Add the water, bring to a boil, then cover and simmer for 45 minutes, stirring occasionally. If the curry looks dry, add a little more water.

Ten minutes before end of cooking time, bring a small saucepan of cold salted water and bring to the boil. Add the cauliflower

and cook for 2 minutes then drain. Serve

the curry garnished with coriander.



same day.



challenge fat loss: casseroles & curries€¦ · lamb dhansak 30 fish masala 31 coconut beef...

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