Rogan Josh Curry with ‘Rice’

My ‘Real Food’ eating programme involves a lot of cooking. Bulk dishes are vital to cut the time spent in the kitchen. Indian meals re-heat really well and taste even better when re-heated. I advise bulk producing them but small amounts of each as you will tire of the same dish. 3 is the ideal number.

Patak’s is a ready made spice in a jar  – with a low-carb content(6.5%), high spice content (36%) and it uses rapeseed oil (22%), an omega 9.

Total Carb: 21g

1 Curry Serving:  Carb 15g           Kcals 416     Protein 36g      Fat 22.6g   Fibre 5.6g

1 Cauliflower Rice serving: Carb 6g Kcals 170     Protein 8g      Fat 13g   Fibre 6g


For men, just add a little more of everything to the plate for an additional kcals


Serves 3

360g, 120g x 3, 3 chicken breasts

30ml, 2 tablespoons olive oil,

75g, half a medium onion

130g, Half a large leek, chopped in long ribbons

30g, large lump of ginger, de-skinned and grated

10g, 2 garlic cloves

200g green or red pepper

300g,     ½  small head of Cauliflower

45g x 3, Patak’s Rogan Josh Spice Paste

Filterered water

Fresh coriander


Serves 2

300g cauliflower for the ‘rice’, other ½ head

20g desiccated coconut

20g chilli seed mix (pumpkin sunflower and sesame with chilli flakes and paprika)


Use a heavy bottomed saucepan if you have one. Heat it to a 7 (induction hob, moderate to high)

Add 2 tablespoons of olive oil to the hot saucepan

Add the onion and leek and leave for 2 to 3 minutes to soften. Avoid stirring too often

Add the rogan josh paste and mix in well allowing to sizzle for 2 minutes

Add 50ml of water and cook until evaporated

Chop the chicken into chunks and add to the mix and cook for a few minutes, coating the chicken well

Now add your choice of veggies, I added red pepper and cauliflower florets as I had them in the fridge today

Add 200ml filtered cold water and bring to a simmer. Allow to cook on a gentle simmer, very low heat for a further 20 to 30 minutes. There is not alot of sauce in a Rogan Josh.

Allow to cool and portion for storage into 3 bowls.

Make the ‘Rice’

Blitz the 300g of cauliflower in a food processor

Add to a dry frying pan on a medium heat and allow the moisture to burn off. It reduces down in weight to about 200g –  100g each, 2 servings. Adjust the heat so that it does not brown. It takes about 12 to 15 minutes to dry. Turn off the heat.

Add  the desiccated coconut  and then add the chilli seeds when it cools

Choose any veg you like

Prepare the veg before you start cooking