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
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
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