Healthy Chicken Madras

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

Method:

  1. Cut the chicken into cubes and put aside.
  2. 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.
  3. Add the chillies, the garlic and the ginger and cook for a further 2-3 minutes.
  4. Add the turmeric, cumin, coriander, curry leaves and chilli powder and leave to cook for a further minute or so.
  5. 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.
  6. Add the water and the chopped tomatoes and then bring to boil.
  7. Reduce the heat to a simmer and cover the pan stirring every so often.
  8. 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.
  9. 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

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Recipe by Glen Currie – you can get more of his fitness content & Cutting Guide journey here.

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