Sunday is where I bulk cook my lunches for the week and today’s winner was this Healthy Chicken Madras recipe. It takes around 1 hour to cook this and then I have enough lunches for 5 days and also for me and the Mrs to enjoy tonight!
Preparation is vital if I am to not drift off and buy food whilst out working. It is too easy to think “Nah it will be ok today”, but then 1 day can turn into a full week of dreadful food choices and lacklustre sessions. Give this Healthy Chicken Madras recipe a try and let me know how it goes!
Healthy Chicken Madras Ingredients:
- 7-8 chicken breasts depending on the size
- 3 tablespoons of coconut oil
- 2-3 onions (peeled and finely chopped)
- 3 bell peppers (colour doesn’t matter) cubed
- 4cm block of fresh root ginger (peeled and grated)
- 4-5 garlic cloves (peeled and finely chopped)
- 2 x 400g tinned chopped tomatoes
- 300ml water
- 2 teaspoons of garam masala
For the Sauce:
- 2 bags of red chillies
- 4 teaspoons of ground cumin
- 2 teaspoons of ground coriander
- 2 teaspoons of ground turmeric
- 4-5 teaspoons of hot chilli powder (be as brave as you want here, but I love my spicy food!)
- 6–8 curry leaves
- Juice of a lemon
- Cut the chicken into cubes and put aside.
- Heat the coconut oil in a pan on a medium heat, before adding the onions and peppers, and cook until they start to soften, which will be about 5 or 6 mins.
- Add the chillies, the garlic and the ginger and cook for a further 2-3 minutes.
- Add the turmeric, cumin, coriander, curry leaves and chilli powder and leave to cook for a further minute or so.
- Season the chicken you set aside earlier with salt and pepper (to taste) and add to the pan and cook stirring the pan until the chicken begins to brown.
- Add the water and the chopped tomatoes and then bring to boil.
- Reduce the heat to a simmer and cover the pan stirring every so often.
- After approximately 30 mins, stir in the garam masala and leave uncovered for another 10 mins, again taking care not to let it dry out.
- Finally, add the lemon juice and dig in!!
Nutritional Information (with 50g dry weight rice) per Serving:
- Calories: 570
- Protein: 60g
- Carbs: 50g
- Fats: 11g