The Good Food Guru
The Good Food Guru
Chicken and Vegetable Curry
22 July 2013
This week The Good Food Guru brings you a classic from India in the form of a chicken and vegetable curry. Traditionally, Indian curries are rather fat laden and as a consequence are not particularly healthy. The preferred fat for curries is ghee, or clarified butter which is used in copious amounts.

This curry breaks with tradition in that it is a healthy option with only 800 calories per serving. The ghee has been replaced with a conservative quantity of sunflower oil and some meat has been replaced with healthier and less fattening vegetables.

This is a completely home made curry. There are no ready mixed pastes here. The spice blend is The Good Food Guru's own formulation and all the ingredients are fresh and wholesome.
Chicken and Vegetable Curry
The Curry Masala
Before you can make your curry you need to make up a masala (spice mix). If you are in the UK you will have no problems finding a local EMROT  (ethnic minority retail outlet) which will sell everything you need. In the US you may encounter difficulty sourcing some of the ingredients, so I have included a link (left) to a mail order company which sells Indian spices.
Indian Spice Link
Take a glass bowl and add 4 tbs garam masala, 4 tbs ground coriander, 2 tbs ground cummin, 4 tsp ground fenugreek, 4 tsp paprika, 4 tsp ground turmeric, 1tsp ground black pepper, 1 tsp ground cinnamon and 1 tsp hot chilli powder. Mix together well and transfer to an airtight glass jar for storage.
The Curry Ingredients
200 g (7 oz) cauliflower florets

150 g (5 oz) mushrooms

4 tbs sunflower oil

4 cloves chopped garlic

4 tsp curry masala (see above)

1 green bell pepper sliced

3 diced chicken breasts

Salt to taste
100 g (3½ oz) green beans cut into thirds

350 g (12 oz) chopped onions

50 g chopped fresh ginger

2 birdseye chillies chopped with seeds

1 x 400 g (14 oz) can chopped tomatoes

100 g (3½ oz) sultanas

A small bunch of fresh coriander (cilantro)
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Pakora Perfection
Many years ago, my Sikh friend Kulvinder Singh taught me how to make pakoras. A traditional Indian snack made from gram flour batter. I have since refined the recipe and adapted it to my own taste. I am presenting it here for your delectation and delight.

This is not a very healthy snack, and partaking too often would inevitably result in chronic cardiovascular disease followed by a massive heart attack. Pakoras are perfect for a diet free weekend though. If you haven’t tried them before, be prepared for a fabulous new taste sensation.
26 August 2013

2 cups gram flour

2 tsp hot chilli powder

4 cloves garlic (finely chopped)

250g (9 oz) new potaoes

30g (1 oz) fresh coriander leaves

2 tbs curry masala/powder

1 tsp salt

250g (9 oz) cauliflower florets

100g (3½ oz) frozen peas

Chicken Breast with Pasta
Here is a healthy, low calorie recipe to counteract the very tasty, but artery clogging pakoras featured last week.
Quick and simple is the way I would describe this recipe for chicken breast and pasta. It is served with a delicious tomato sauce, with sliced black olives and grated Parmesan or Cheddar cheese.


1 onion (finely chopped)

1 tbs olive oil

2 cloves of garlic (finely chopped)

2 x 400g (10 oz) cans of chopped tomatoes

¼ cup tomato puree

1 bayleaf

½ tsp dried oregano

½ tsp dried basil

75g (2½ oz) sliced black olives

A handful of coarsely chopped fresh basil leaves

4 chicken breasts

320g (11 oz) dried spaghetti or pasta shapes

120g (4 oz) grated Parmesan or Cheddar cheese


02 September 2013
Chicken Breast with pasta
Chicken Breast with Pasta
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