The Skinny Slow Cooker Curry Recipe Book.

Delicious & Simple Low Calorie Curries From Around The World Under 200, 300 & 400 Calories. Perfect For Your Diet Fast Days.

Copyright

Copyright © Bell & Mackenzie Publishing Limited 2014

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher.

ISBN 978-1-909855-22-9

Disclaimer

The information and advice in this book is intended as a guide only.  If using the recipes as part of a diet, any individual should independently seek the advice of a doctor or health professional before embarking on any diet or weight loss plan.  We do not recommend a calorie controlled diet if you are pregnant, breastfeeding, elderly or under 18 years of age. Some recipes may contain nuts or traces of nuts. Those suffering from any allergies associated with nuts should avoid any recipes containing nuts or nut based oils.

Table of Contents

Introduction

Preparation

Low Cost

Slow Cooker Tips

Our Recipes

I’m Already On A Diet.  Can I Use These Recipes?

I Am Only Cooking For One.  Will This Book Work For Me?

Nutrition

Portion Sizes

Meat Curries

Thai Basil Curry

Thyme Steak Curry

Moroccan Lamb & Apricot Curry

Hot Spiced Creamy Beef Curry

Pork & Cardamom Curry

Thai Beef Curry

Spiced Seed Pork Curry

Caribbean Beef Curry

Beef & Almond Curry

Pea & Beef Curry

Korean Beef & Potato Curry

Lemongrass & Pork Coconut Curry

Beef & Red Pepper Kofta Curry

Marrakesh Lime & Lamb Curry

St. Bart’s Pork Curry

Spiced Meatball Curry

Hot Bamboo Shoot Beef Curry

Lamb Jalfrezi

Beef Madras

Poultry Curries

Fiery Chicken Curry

Chicken & Almond Curry

Chicken & Soy Curry

Rogan Josh

Chicken & Butternut Squash Curry

Sweet Potato & Chicken Curry

Chicken Keema

Garam Masala Chicken Curry

Chicken & Tamarind Curry

Chicken & Mango Curry

Thai Chicken Pieces

Fresh Tomato & Basil Chicken Curry

‘Butter’ Chicken

Chicken Bhuna

Chicken Dopiaza

Garlic Chicken

Chicken Korma

Tandoori Chicken

Simple Creamy Chicken Curry

Dhansak

Chicken Pasanda

Chicken & Split Pea Curry

Seafood Curries

King Prawn Masala

King Prawn & Fresh Pea Curry

Paka Hua Alu

Thai Fish Curry

Ginger & Fresh Tomato Prawns

Mackerel Curry

Coconut Milk & Fish Curry

Pineapple & Prawn Curry

Fresh Mussel Curry

Vegetable Curries

Aloo Gobi

Simple Vegetable Curry

Saag Aloo

Masaruma & Tomato Curry

Broccoli & Mini Corn Curry

Thai Squash & Coconut Curry

Coriander & Sweet Potato Curry

Spinach & Paneer

Cumin & Spinach Potatoes

Egg Curry

Chickpea Curry

Red Lentil & Courgette Curry

Munga Curry

Onion & Egg Masala

Aloo Cauliflower Curry

Plantain & Sweet Onion Curry

Garlic Curry

Gobhi Coconut Curry

Green Beans & Fenugreek Curry

Cauliflower ‘Rice’

Other CookNation Titles

Introduction

Welcome to The Skinny Slow Cooker Curry Recipe Book - from the No.1 best selling amazon author of The Skinny Slow Cooker range of recipe books.

Curry has become one of the most loved dishes around the world.  Subtle blends of spices that create mouth watering meals reminiscent of the East.  Whether you love meat, fish or prefer vegetarian options, there is a curry to suit you. Hot, mild, fragrant, sweet or nutty, the choices are endless.  Every country, city and home has their own version of how to make a curry.  That’s the wonderful thing about cooking with spices, you can experiment to suit your own taste buds and provided you adhere to a few basic principals, you can’t really go wrong.  While many restaurant style curries are served within minutes of ordering, the slow cooker method allows the full flavour of all the ingredients to penetrate every part of the dish giving maximum flavour to your meal and filling your home with the incredible aroma of a Delhi spice market.

Our recipes are inspired from around the world including more traditional dishes like Korma, Thai Green Curry, Saag Aloo & Rogan Josh, but also a multitude of inspirational easy to prepare curries that will satisfy every palate.

It is easy to be overwhelmed by the idea of cooking curries. With the cuisine relying so heavily on spice blends you can be put off by the vast array on offer before you’ve even started. Don’t be afraid of spices - you’ll get to know them quickly and become confident in your cooking in no time. The Skinny Slow Cooker Curry Recipe Book introduces a handful of key spices which you can use time and time again throughout the book and which, once bought, you can keep in the store cupboard and go back to month after month saving you money in the long run.

The slow cooker allows you to prepare delicious curries with the minimum of preparation and fuss.  With as little as just 15 minutes preparation you can have a low calorie, nutritious and tasty curry slowly cooking whilst you get on with the things you need to do.  If you have a family to cook for, a busy life that means you start early and are out for most of the day, or just don’t want to be tied to the kitchen for hours, then the slow cooker is your saviour.  Slow cooking enables you to effortlessly prepare meals without worrying that your food will overcook, spill-over or burn. The slow cooking process brings out the best of the ingredients without losing out on goodness.  It’s easy to use, delivers great results and, with our skinny slow cooker curry recipes, you can be confident you are preparing low calorie & healthy dishes as part of a wholesome diet.

If you have already read one of the other ‘Skinny’ titles from CookNation, you may be familiar with some of the following information, in which case please feel free to skip straight to our recipes.  If however your slow cooker has been stored in a cupboard for months or you have just purchased a slow cooker for the first time, we recommend reading the following pages to familiarise yourself with how to get the best out of your appliance and advice on using our recipes.

During the colder months our bodies naturally crave warm, filling and comforting food, which can often result in overeating, weight gain and sluggishness.

These delicious curry recipes use simple and inexpensive fresh and store-cupboard ingredients, are packed full of flavour & goodness, and show that you can enjoy maximum taste with minimum calories.  All our curry recipes use ingredients that are readily available in most supermarkets so there is no need to source from specialist outlets.

Each recipe has been tried, tested, and enjoyed time and time again.  We hope you will find these dishes both delicious and inspirational and perfect to keep count of your calories.

Preparation

All the recipes should take no longer than 10-15 minutes to prepare. Browning the meat will make a difference to the taste of your recipe, but if you really don’t have the time, don’t worry - it will still taste great.

All meat and vegetables should be cut into even sized pieces unless stated in the recipes. Some ingredients can take longer to cook than others, particularly root vegetables, but that has been allowed for in the cooking time.

As much as possible, meat should be trimmed of visible fat and the skin removed.

Low Cost

Slow cooking is ideal for cheaper meat cuts. The ‘tougher’ cuts used in this collection of recipes are transformed into meat which melts-in-your-mouth and helps to keep costs down. We’ve also made sure not to include too many one-off ingredients, which are used for a single recipe and never used again. All the herbs and spices listed can be used in multiple recipes throughout the book.

Slow Cooker Tips

* All cooking times are a guide. Make sure you get to know your own slow cooker so that you can adjust timings accordingly.

* Read the manufacturers operating instructions as appliances can vary.  For example, some recommend preheating the slow cooker for 20 minutes before use whilst others advocate switching on only when you are ready to start cooking.

* Slow cookers do not brown meat.  While this is not always necessary, if you do prefer to brown your meat you must first do this in a pan with a little low calorie cooking spray.

* A spray of low calorie cooking oil in the cooker before adding ingredients will help with cleaning or you can buy liners.

* Don’t be tempted to regularly lift the lid of your appliance while cooking.  The seal that is made with the lid on is all part of the slow cooking process.  Each time you do lift the lid you may need to increase the cooking time.

* Removing the lid at the end of the cooking time can be useful to thicken up a sauce by adding additional cooking time and continuing to cook without the lid on.  On the other hand if the sauce it too thick removing the lid and adding a little more liquid can help.

* Where possible always add hot liquids to your slow cooker, not cold.

* Do not overfill your slow cooker.

* Allow the inner dish of your slow cooker to completely cool before cleaning.  Any stubborn marks can usually be removed after a period of soaking in hot soapy water.

* Be confident with your cooking. Feel free to use substitutes to suit your own taste and don’t let a missing herb or spice stop you making a meal - you’ll almost always be able to find something to replace it.

Our Recipes

The recipes in this book are all low calorie curry dishes serving 4, which makes it easier for you to monitor your overall daily calorie intake as well as those you are cooking for. The recommended daily calories are approximately 2000 for women and 2500 for men.

Broadly speaking, by consuming the recommended levels of calories each day you should maintain your current weight. Reducing the number of calories (a calorie deficit) will result in losing weight. This happens because the body begins to use fat stores for energy to make up the reduction in calories, which in turn results in weight loss. We have already counted the calories for each dish making it easy for you to fit this into your daily eating plan whether you want to lose weight, maintain your current figure or are just looking for some great-tasting, skinny slow cooker curries.

I’m Already On A Diet.  Can I Use These Recipes?

Yes of course. All the curry recipes can be great accompaniments to many of the popular calorie-counting diets. We all know that sometimes dieting can result in hunger pangs, cravings and boredom from eating the same old foods day in and day out. Our skinny slow cooker curry recipes provide filling meals that should satisfy you for hours afterwards.

I Am Only Cooking For One.  Will This Book Work For Me?

Yes.  We would recommend following the method for 4 servings then dividing and storing the rest in single size portions for you to use in the future. Most of the recipes will freeze well.  Allow all food to cool to room temperature before refrigerating or freezing.  When ready to defrost, allow to thaw in a fridge overnight then at room temperature for a few hours depending on the size of the portion.  Reheat thoroughly.

Nutrition

All of the recipes in this collection are balanced low calorie meals that should keep you feeling full and help you avoid snacking in-between meals.

If you are following a diet, it is important to balance your food between proteins, good carbs, dairy, fruit and vegetables.

Protein.  Keeps you feeling full and is also essential for building body tissue.  Good protein sources come from meat, fish and eggs.

Carbohydrates.  Carbs are generally high in calories, which makes them difficult to include in a calorie limiting diet. However carbs are a good source of energy for your body as they are converted more easily into glucose (sugar), providing energy.  Try to eat ‘good carbs’ which are high in fibre and nutrients e.g. whole fruits and veg, nuts, seeds, wholegrain cereals, beans and legumes.

Dairy.  Dairy products provide you with vitamins and minerals. Cheeses can be high in calories but other products such as fat free Greek yoghurt, crème fraiche and skimmed milk are all good.

Fruit & Vegetables.  Eat your five a day.  There is never a better time to fill your 5 a day quota.  Not only are fruit and veg healthy, they also fill up your plate and are ideal snacks when you are feeling hungry.

We have adopted the broader nutritional principals in all our recipes.

Portion Sizes

The majority of recipes are for 4 servings.  The calorie count is based on one serving.  It is important to remember that if you are aiming to lose weight using any of our skinny curry recipes, the size of the portion that you put on your plate will significantly affect your weight loss efforts. Filling your plate with over-sized portions will obviously increase your calorie intake and hamper your dieting efforts.

It is important with all meals that you use a correct sized portion, which is generally the size of your clenched fist.

This applies to any side dishes of vegetables and carbs too.

Side Dishes

All the curries in this book fall under 200, 300 & 400 calories.

You may choose to serve with a side dish depending on your diet. Traditionally side dishes of bread and rice can be loaded with calories so we have offered some alternatives.

Each side serves 4. The calories noted are PER SERVING.

Here is a guide to those sides:

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

All Recipes Are A Guide Only

All the recipes in this book are a guide only. You may need to alter quantities and cooking times to suit your own appliances.

Meat Curries

Thai Basil Curry

Serves 4

Calories per serving: 280

Ingredients:

500g/1lb 2oz pork tenderloin, cubed

2 onions, finely chopped

2 tbsp Thai red curry paste

2 tsp tamarind paste

½ tsp ground coriander/cilantro

1 red pepper, sliced

2 carrots, sliced into batons

1 lemongrass stalk, finely chopped

3 tbsp freshly chopped basil

500ml/2 cups chicken stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the pork and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 5-7 hours or until the pork is tender and cooked through.

Tamarind paste is made from the tart fruit of the Tamarind tree. It is regularly used in curry as a spicy souring agent.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Thyme Steak Curry

Serves 4

Calories per serving: 295

Ingredients:

500g/1lb 2oz lean sirloin steak, thickly sliced

1 tbsp medium curry powder

3 tbsp tomato puree/paste

2 onions, finely chopped

2 garlic cloves, crushed

1 tbsp dried thyme

2 carrots, sliced into batons

150g/5oz sweet potato, diced

2 celery stalks, chopped

500ml/2 cups beef stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

First mix the curry powder and tomato puree together to form a paste.

Season the steak and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 5-7 hours or until the steak is tender and cooked through.

You could cook this dish on high for 3-4 hours f you prefer. Reduce the stock by 25% if you do so.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Moroccan Lamb & Apricot Curry

Serves 4

Calories per serving: 360

Ingredients:

500g/1lb 2oz lean lamb fillet, cubed

2 onions, finely chopped

2 garlic cloves, crushed

400g/14oz fresh chopped tomatoes

100g/3½oz dried apricots, finely chopped

½ tsp each ground ginger, turmeric, coriander/cilantro & paprika

A pinch each of ground cinnamon, nutmeg & salt

2 carrots, sliced into batons

120ml/½ cup vegetable stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the lamb and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 5-7 hours or until the lamb is tender and cooked through.

Make sure the lamb is trimmed of as much visible fat as possible.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Hot Spiced Creamy Beef Curry

Serves 4

Calories per serving:  330

Ingredients:

500g/1lb 2oz lean stewing steak, cubed

1 onion, finely chopped

2 garlic cloves, crushed

1 tbsp hot curry powder

2 tbsp tomato puree/paste

2 tsp freshly grated root ginger

½ tsp ground cinnamon (optional)

2 celery stalks, chopped

250ml/1 cup beef stock/broth

120ml/½ cup fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the beef and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the Greek yoghurt. Combine well, cover and leave to cook on low for 5-8 hours or until the beef is tender and cooked through. Add the yoghurt to the slow cooker. Gently stir through and serve.

Add a little more beef stock or water during cooking if needed.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Pork & Cardamom Curry

Serves 4

Calories per serving: 300

Ingredients:

500g/1lb 2oz pork tenderloin, cubed

2 onions, finely chopped

1 red pepper, sliced

2 carrots, sliced into batons

3 garlic cloves, crushed

5 black cardamom pods, crushed

1 tbsp mild curry powder

2 tsp each tamarind paste & cider vinegar

250ml/1 cup chicken stock/broth

120ml/½ cup low fat coconut milk

2 spring onions/scallions, cut into thin ribbons

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the pork and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the coconut milk & spring onions. Combine well, cover and leave to cook on low for 4-6 hours or until the pork is tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve with the spring onions as a garnish.

Cardamon is a highly prized spice. Only saffron and vanilla are more expensive per gram.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Thai Beef Curry

Serves 4

Calories per serving: 330

Ingredients:

500g/1lb 2oz lean sirloin steak, thickly sliced

2 tbsp Thai green curry paste

1 red onion, sliced

2 garlic cloves, crushed

1 red pepper, sliced

2 tsp dried basil

1 tbsp each Thai fish sauce, lime juice & soy sauce

250ml/1 cup beef stock/broth

150g/5oz trimmed green beans

1 tbsp coconut cream

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the steak and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the coconut cream. Combine well, cover and leave to cook on high for 3-5 hours or until the steak is tender and cooked through. Add the coconut cream to the slow cooker. Gently stir through and serve.

You could substitute sugar snap peas or mange tout for green beans in this dish if you prefer.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Spiced Seed Pork Curry

Serves 4

Calories per serving: 290

Ingredients:

500g/1lb 2oz pork tenderloin, cubed

2 tsp sunflower oil

2 onions, finely chopped

2 garlic cloves, crushed

1 tbsp each cumin & coriander/cilantro seeds

1 red pepper, sliced

1 tbsp medium curry powder

1 tbsp white wine vinegar

1 tsp salt

250ml/1 cup chicken stock/broth

120ml/½ cup low fat coconut milk

2 spring onions/scallions, cut into thin ribbons

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the pork and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker. Add the sunflower oil, onions, garlic, cumin & coriander seeds to the same frying pan and gently sauté for a few minutes until the seeds begin to pop. Add the contents of the pan to the slow cooker along with all the other ingredients except the coconut milk & spring onions. Combine well, cover and leave to cook on low for 4-6 hours or until the pork is tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve with the spring onions as a garnish.

The cumin and coriander seeds will create a lovely aroma when sautéed to form a fragrant base to the dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Caribbean Beef Curry

Serves 4

Calories per serving: 340

Ingredients:

500g/1lb 2oz lean beef stewing steak, cubed

1 tbsp hot curry powder

1 red chilli, finely chopped

1 tbsp tomato puree/paste

400g/14oz tinned chopped tomatoes

2 onions, sliced

3 garlic cloves, crushed

1 tbsp dried thyme

150g/5oz sweet potato, diced

60ml/¼ cup beef stock/broth

1 tbsp coconut cream

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the steak and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the coconut cream. Combine well, cover and leave to cook on low for 6-8 hours or until the beef is tender and cooked through. Add the coconut cream to the slow cooker. Gently stir through and serve.

This curry is also nice with a little mixed spice added to give a fragrant finish to the dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Beef & Almond Curry

Serves 4

Calories per serving: 340

Ingredients:

500g/1lb 2oz lean beef stewing steak, cubed

½ tsp each ground turmeric, coriander/cilantro, paprika, ginger, mild curry powder, garam masala & salt

1 red chilli, finely chopped

1 tbsp tomato puree/paste

120ml/½ cup tomato passata/sieved tomatoes

1 tbsp ground almonds

2 onions, sliced

3 garlic cloves, crushed

120ml/ ½ cup beef stock/broth

2 tbsp fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the beef and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the yoghurt. Combine well, cover and leave to cook on low for 6-8 hours or until the beef is tender and cooked through. Add the yoghurt to the slow cooker. Gently stir through and serve.

You could use chopped tomatoes rather than passata for this dish if you like.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Pea & Beef Curry

Serves 4

Calories per serving: 350

Ingredients:

500g/1lb 2oz lean beef mince

2 onions, sliced

3 garlic cloves, crushed

½ tsp each ground turmeric, cumin, coriander/cilantro, paprika, ginger, medium curry powder, garam masala & salt

1 red chilli, finely chopped

200g/7oz frozen peas

120ml/½ cup tomato passata/sieved tomatoes

60ml/¼ cup beef stock/broth

2 tbsp tomato puree/paste

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the mince and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on high for 3-5 hours or until the mince is tender and cooked through.

This should be a fairly dry dish so leave to cook for longer if necessary.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Korean Beef & Potato Curry

Serves 4

Calories per serving: 320

Ingredients:

500g/1lb 2oz lean beef stewing steak

2 onions, sliced

2 garlic cloves, crushed

1 tsp turmeric

½ tsp each ground cumin, coriander/cilantro, hot chilli powder & paprika

A pinch of ground ginger, salt & garam masala

200g/7oz new potatoes, thickly sliced

200g/7oz spinach leaves

200g/7oz vine ripened tomatoes, roughly chopped

120ml/½ cup beef stock/broth

1 tbsp tomato puree/paste

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the beef and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 6-8 hours or until the beef is tender and cooked through.

Tinned chopped tomatoes are also fine for this recipe if you don’t have fresh tomatoes to hand.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Lemongrass & Pork Coconut Curry

Serves 4

Calories per serving: 300

Ingredients:

500g/1lb 2oz pork tenderloin, diced

2 onions, sliced

2 garlic cloves, crushed

½ tsp each turmeric, ground cumin & coriander/cilantro

1 tbsp medium curry powder

3 lemongrass stalks, finely chopped

5 curry leaves

200g/7oz spinach

2 tbsp tomato puree/paste

180ml/¾ cup vegetable stock/broth

120ml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the pork and place in the slow cooker along with all the other ingredients except the coconut milk. Combine well, cover and leave to cook on high for 3-5 hours or until the pork is tender and cooked through. Remove the curry leaves and add the coconut milk to the slow cooker. Gently stir through and serve.

A little freshly chopped coriander makes a nice garnish for this dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Beef & Red Pepper Kofta Curry

Serves 4

Calories per serving: 350

Ingredients:

500g/1lb 2oz lean beef mince

2 garlic cloves, crushed

2 tbsp fresh breadcrumbs

½ tsp each ground turmeric, coriander/cilantro, paprika, ginger, brown sugar, garam masala & salt

1 red chilli, finely chopped

1 onion, sliced

3 red peppers, sliced

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup beef stock/broth

2 tbsp tomato puree/paste

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place the beef mince, garlic cloves & breadcrumbs in a food processor and pulse a few times until combined. Take the mixture out and form into small meatballs with your hands. Add all the other ingredients to the slow cooker and place the meatballs on top. Combine well, cover and leave to cook on high for 4-5 hours or until the meatballs are cooked through.

To make breadcrumbs, whizz a slice of bread in a food processor for a few seconds.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Marrakesh Lime & Lamb Curry

Serves 4

Calories per serving: 300

Ingredients:

500g/1lb 2oz lean lamb fillet, cubed

2 onions, finely chopped

2 garlic cloves, crushed

400g/14oz fresh chopped tomatoes

Zest & juice of 1 lime

1 tsp each ground turmeric, coriander/cilantro, brown sugar & paprika

½ tsp each ground ginger & hot chilli powder

A pinch of  ground cinnamon, nutmeg & salt

120ml/½ cup vegetable stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the lamb and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 6-8 hours or until the lamb is tender and cooked through.

Lean neck is a good cut of fillet to use for this curry.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

St. Bart’s Pork Curry

Serves 4

Calories per serving: 250

Ingredients:

500g/1lb 2oz pork tenderloin, cubed

2 onions, finely chopped

1 red pepper, sliced

3 garlic cloves, crushed

150g/5oz butternut squash flesh, chopped

3 black cardamom pods, crushed

½ tsp fenugreek seeds

1 tbsp mild curry powder

1 tsp thyme leaves

250ml/1 cup chicken stock/broth

120ml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the pork and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the coconut milk. Combine well, cover and leave to cook on low for 4-6 hours or until the pork is tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve.

Pumpkin or sweet potato rather than butternut squash will work just as well in this curry.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Spiced Meatball Curry

Serves 4

Calories per serving: 340

Ingredients:

500g/1lb 2oz lean pork mince

2 garlic cloves, crushed

2 tbsp fresh breadcrumbs

½ tsp each ground turmeric, coriander/cilantro, paprika, ginger, brown sugar, mild curry powder, garam masala & salt

1 tsp brown sugar

2 red chillies, finely chopped

1 onion, sliced

1 head cauliflower split into florets

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup vegetable stock/broth

2 tbsp tomato puree/paste

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place the mince, garlic cloves & breadcrumbs in a food processor and pulse for a few seconds until combined. Take the mixture out and form into small meatballs with your hands. Add all the other ingredients to the slow cooker and place the meatballs on top. Combine well, cover and leave to cook on high for 3-5 hours or until the meatballs are cooked through and the cauliflower is tender.

You could brown the meatballs first in a frying pan for a few minutes if you have the time.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Hot Bamboo Shoot Beef Curry

Serves 4

Calories per serving: 290

Ingredients:

500g/1lb 2oz lean beef stewing steak, cubed

1 tbsp hot curry powder

1 tbsp tomato puree/paste

200g/7oz ready to use bamboo shoots

400g/14oz tinned chopped tomatoes

2 onions, sliced

3 garlic cloves, crushed

1 tbsp dried thyme

60ml/¼ cup beef stock/broth

1 tbsp coconut cream

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the steak and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the coconut cream. Combine well, cover and leave to cook on low for 6-8 hours or until the beef is tender and cooked through. Add the coconut cream to the slow cooker. Gently stir through and serve.

You could add the bamboo shoots towards the end of cooking if you prefer a little crunch.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Lamb Jalfrezi

Serves 4

Calories per serving: 310

Ingredients:

500g/1lb 2oz lean lamb fillet, cubed

1 onion, finely chopped

2 garlic cloves, crushed

4 green chillies, finely sliced lengthways

½ tsp each cumin, turmeric, paprika, garam masala, ground coriander/cilantro,  ginger, cayenne pepper, brown sugar & salt

2 tbsp tomato puree/paste

400g/14oz tinned chopped tomatoes

60ml/¼ cup vegetable stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the lamb and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 5-7 hours or until the lamb is tender and cooked through.

Jalfrezi is a very popular dish, which traditionally contains fresh green chillies.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Beef Madras

Serves 4

Calories per serving: 310

Ingredients:

500g/1lb 2oz lean beef stewing steak, cubed

2 onions, sliced

2 garlic cloves, crushed

1 tbsp hot curry powder

½ tsp each cumin, turmeric, ground coriander/cilantro, brown sugar & salt

3 tbsp tomato puree/paste

400g/14oz tinned chopped tomatoes

60ml/¼ cup beef stock/broth

2 tsp lemon juice

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the beef and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 5-7 hours or until the beef is tender and cooked through.

Madras is a hot curry. Feel free to alter the spice to suit your own palate.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Poultry Curries

Fiery Chicken Curry

Serves 4

Calories per serving: 280

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 tbsp tomato puree/paste

2 onions, finely chopped

2 garlic cloves, crushed

200g/7oz potatoes, diced

120ml/½ cup chicken stock/broth

250ml/1 cup tomato passata/sieved tomatoes

½ tsp each ground ginger, coriander/cilantro, turmeric, salt & cumin

2 tsp hot chilli powder & brown sugar

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 6-7 hours or until the chicken is tender and cooked through.

You could also use cayenne pepper rather than hot chilli powder for this recipe.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken & Almond Curry

Serves 4

Calories per serving: 270

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 onions, finely chopped

2 garlic cloves, crushed

1 tsp turmeric

½ tsp each ground coriander/cilantro, cumin, paprika, mild chilli powder, ground ginger & salt

1 tbsp ground almonds

1 tbsp tomato puree/paste

180ml/¾ cup chicken stock/broth

120ml/½ cup fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the Greek yoghurt. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. Add the yoghurt to the slow cooker. Gently stir through and serve.

The almonds give this Korma style dish a lovely nutty taste.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken & Soy Curry

Serves 4

Calories per serving: 250

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 onions, finely chopped

3 garlic cloves, crushed

½ tsp each turmeric, ground ginger, coriander/cilantro, cumin, paprika & chilli powder

2 tbsp tomato puree/paste

1 tsp brown sugar

120ml/½ cup chicken stock/broth

120ml/½ cup soy sauce

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on high for 2-4 hours or until the chicken is tender and cooked through.

The distinctive flavour of soy sauce is known as ‘umami’ in Japanese, which means "pleasant savoury taste".

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Rogan Josh

Serves 4

Calories per serving: 290

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

4 onions, sliced

2 garlic cloves, crushed

400g/14oz tinned chopped tomatoes

1 tsp turmeric

½ tsp each garam masala, ground coriander/cilantro, cumin, paprika, hot chilli powder, ground ginger & salt

3 tbsp tomato puree/paste

200g/7oz potatoes, finely chopped

1 tsp brown sugar

60ml/¼ cup chicken stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on high for 4-6 hours or until the chicken is tender and cooked through.

This curry should have a thick onion and tomato base. Leave to cook for a little longer if it needs thickening.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken & Butternut Squash Curry

Serves 4

Calories per serving: 240

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

1 tbsp medium curry powder

2 tbsp tomato puree/paste

2 onions, sliced

2 garlic cloves, crushed

2 tsp dried basil

2 carrots, sliced into batons

150g/5oz butternut squash, diced

2 celery stalks, chopped

250ml/1 cup chicken stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 5-7 hours or until the chicken is tender and cooked through.

You could use sweet potato rather than butternut squash in this recipe if you prefer.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Sweet Potato & Chicken Curry

Serves 4

Calories per serving: 300

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

1 onion, sliced

2 garlic cloves, crushed

½ tsp each turmeric, ground cumin, coriander/cilantro, mild chilli powder, ginger, paprika, salt & garam masala

200g/7oz sweet potatoes, cubed

200g/7oz peas

2 tbsp tomato puree/paste

180ml/¾ cup chicken stock/broth

120ml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the coconut milk. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken and sweet potatoes are tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve.

Add a little more stock during cooking if the dish needs it.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken Keema

Serves 4

Calories per serving: 280

Ingredients:

500g/1lb 2oz lean chicken or turkey mince

2 onions, sliced

2 garlic cloves, crushed

½ tsp each turmeric, ground cumin & coriander/cilantro

2 tsp hot curry powder

200g/7oz peas

2 tbsp tomato puree/paste

180ml/¾ cup chicken stock/broth

120ml/½ fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the mince and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the yoghurt. Combine well, cover and leave to cook on high for 3-5 hours or until the mince is cooked through. Add the Greek yoghurt to the slow cooker. Gently stir through and serve.

Frozen peas are fine to use for this recipe. Place them in a little boiling water for a minute or two to warm through before adding to the slow cooker.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Garam Masala Chicken Curry

Serves 4

Calories per serving: 250

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 tbsp tomato puree/paste

3 onions, sliced

1 green pepper, sliced

2 garlic cloves, crushed

120ml/½ cup chicken stock/broth

120ml/½ cup tomato passata/sieved tomatoes

2 tsp garam masala

½ tsp each ground coriander/cilantro, turmeric, hot chilli powder, ginger & cumin

2 tsp brown sugar

125g/4oz green beans, chopped

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on low for 4-6 hours or until the chicken is tender and cooked through.

Garam masala is a standard shop-bought spice in the west, however its components vary dramatically in Asia where regional variations are commonplace.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken & Tamarind Curry

Serves 4

Calories per serving: 260

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 onions, sliced

2 garlic cloves, crushed

½ tsp each turmeric, ground cumin & coriander/cilantro

2 tsp medium curry powder

3 lemongrass stalks, finely chopped

2 tsp tamarind paste

Juice & zest of 1 lime

3 curry leaves

200g/7oz spinach

2 tbsp tomato puree/paste

120ml/½ cup vegetable stock/broth

120ml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and place in the slow cooker along with all the other ingredients except the coconut milk. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve.

Additional lime wedges make a nice garnish for this dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken & Mango Curry

Serves 4

Calories per serving: 290

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 onions, sliced

2 garlic cloves, crushed

½ tsp each turmeric, ground cumin & coriander/cilantro

2 tsp medium curry powder

2 tbsp tomato puree/paste

120ml/½ cup chicken stock/broth

120ml/½ cup low fat coconut milk

2 un-ripened mangos, peeled & de-stoned

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and place in the slow cooker along with all the other ingredients except the coconut milk. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken and mangoes are tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve.

Ripe mangos are fine to use in this dish.  Add them an hour before the end of cooking time so that they don’t lose their form.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Thai Chicken Pieces

Serves 4

Calories per serving: 330

Ingredients:

500g/1lb 2oz skinless boneless chicken thighs

2 onions, finely chopped

3 tbsp Thai red curry paste

150g/5oz mushrooms, sliced

4 tbsp freshly chopped coriander/cilantro

1 red pepper, sliced

2 carrots, sliced into batons

250ml/1 cup chicken stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through.

Reserve a little chopped coriander for garnish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Fresh Tomato & Basil Chicken Curry

Serves 4

Calories per serving: 360

Ingredients:

500g/1lb 2oz skinless boneless chicken thighs, sliced

400g/14oz vine ripened chopped tomatoes

2 onions, sliced

3 garlic cloves, crushed

1 tbsp mild curry powder

2 tbsp tomato puree/paste

1 tsp brown sugar

½ tsp salt

4 tbsp freshly chopped basil

60ml/¼ cup chicken stock/broth

1 tbsp coconut cream

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and place in the slow cooker along with all the other ingredients except the coconut cream. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. Add the coconut cream to the slow cooker. Gently stir through and serve.

Dried basil or oregano will also work well in this recipe.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

‘Butter’ Chicken

Serves 4

Calories per serving: 270

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 tbsp low fat olive spread

2 garlic cloves, crushed

½ tsp each ground turmeric, cumin, coriander/cilantro, paprika, ginger, crushed chilli flakes, garam masala & salt

1 tsp brown sugar

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup vegetable stock/broth

3 tbsp tomato puree/paste

120ml/½ cup fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and seal for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the yoghurt. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. Add the yoghurt to the slow cooker. Gently stir through and serve.

This is a great ‘skinny’ version of the classic calorific dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken Bhuna

Serves 4

Calories per serving: 230

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

1 onion, finely chopped

250g/9oz mixture of chopped carrots, cauliflower & peas

2 garlic cloves, crushed

½ tsp each cumin, turmeric, paprika, garam masala, medium chilli powder, ground coriander/cilantro, brown sugar & salt

A pinch of cardamom and fenugreek seeds

2 tbsp tomato puree/paste

400g/14oz tinned chopped tomatoes

60ml/ ¼ cup chicken stock/broth

1 tbsp fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the Greek yoghurt. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. Add the yoghurt to the slow cooker. Gently stir through and serve.

Use any mixture of vegetables you prefer for this classic medium dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken Dopiaza

Serves 4

Calories per serving: 260

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

4 onions, thickly sliced

2 garlic cloves, crushed

½ tsp each cumin, turmeric, paprika, garam masala, hot chilli powder, ground coriander/cilantro, ginger, brown sugar & salt

2 tbsp tomato puree/paste

180/¾ cup tomato passata/sieved tomatoes

60ml/¼ cup chicken stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through.

Onions and a thick sauce are the calling cards of this curry.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Garlic Chicken

Serves 4

Calories per serving: 240

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

14 garlic cloves, peeled & finely sliced

1 onion, chopped

½ tsp each cumin, turmeric, paprika, garam masala, hot chilli powder, ground coriander/cilantro, salt & brown sugar

1 tbsp tomato puree/paste

2 vine ripened tomatoes, roughly chopped

180ml/¾ cup tomato passata/sieved tomatoes

60ml/¼ cup chicken stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and gently sauté for a couple of minutes in a frying pan with a little low cal oil and the sliced garlic. Remove from the heat and place in the slow cooker along with all the other ingredients. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through.

Be careful not to burn the garlic when you sauté with the chicken. A few drops if water in the pan can help prevent this.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken Korma

Serves 4

Calories per serving: 260

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 garlic cloves, crushed

1 onion, chopped

2 tsp mild curry powder

½ tsp each cumin, turmeric, paprika & salt

2 tbsp tomato puree/paste

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup low fat coconut milk

1 tbsp ground almonds

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the coconut milk & ground almonds. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve with the ground almonds sprinkled over the top.

Korma dishes are traditionally ‘nutty’. This version contains both coconut milk and ground almonds.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Tandoori Chicken

Serves 4

Calories per serving: 370

Ingredients:

12 chicken drumsticks

Juice and zest from 1 lemon

2 garlic cloves, crushed

1 tbsp tomato puree/paste

1 tsp mild chilli powder

½ tsp each salt, cumin, turmeric, paprika & black pepper

250ml/1 cup fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Mix together all the ingredients, except the chicken, to form a yoghurt paste. Season the chicken and smother with the yoghurt paste. Place in the slow cooker, cover and leave to cook on high for 2-4 hours or until the chicken is tender and cooked through.

This dish is great served with a simple green salad.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Simple Creamy Chicken Curry

Serves 4

Calories per serving: 260

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 tbsp tomato puree/paste

1 onion, finely chopped

2 garlic cloves, crushed

2 tsp mild curry powder

½ tsp each ground coriander/cilantro, turmeric & cumin

1 tsp brown sugar

120ml/½ cup tomato passata/sieved tomatoes

60ml/ ½ cup chicken stock/broth

60ml/ ½ cup low fat crème fraiche

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and place in the slow cooker along with all the other ingredients except the crème fraiche. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through.  Stir through the crème fraiche and serve.

This is a really simple, mild curry which should suit everyone’s palate.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Dhansak

Serves 4

Calories per serving: 270

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 onions, chopped

2 garlic cloves, crushed

½ tsp each cumin, turmeric, paprika, garam masala, ground coriander/cilantro, ginger, brown sugar & salt

2 tbsp tomato puree/paste

250ml/1 cup tomato passata/sieved tomatoes

60ml/ ¼ cup chicken stock/broth

125g/4oz pineapple chunks, chopped

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the pineapple chunks. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. 45 minutes before the end of cooking add the pineapple chunks to the slow cooker. Season and serve.

You could also use fresh pineapple for this dish if you prefer.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken Pasanda

Serves 4

Calories per serving: 300

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

2 garlic cloves, crushed

1 onion, chopped

1 tbsp mild curry powder

½ tsp salt & brown sugar

3 tbsp tomato puree/paste

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup chicken stock/broth

60ml/¼ cup fat free Greek yoghurt

2 tbsp chopped cashew nuts

Salt & pepper to taste

Low cal cooking oil spray

Method:

Season the chicken and quickly brown for a couple of minutes in a frying pan with a little low cal oil. Remove from the heat and place in the slow cooker along with all the other ingredients except the yoghurt & cashew nuts. Combine well, cover and leave to cook on high for 3-5 hours or until the chicken is tender and cooked through. Meanwhile gently toast the chopped cashew nuts in the frying pan with a little low cal oil for 2-3 minutes until they begin to brown and become fragrant.

When the chicken is ready add the Greek yoghurt to the slow cooker. Gently stir through and serve with the toasted cashew nuts sprinkled over the top.

Toasted almonds also work well for this dish in place of cashew nuts.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chicken & Split Pea Curry

Serves 4

Calories per serving: 260

Ingredients:

500g/1lb 2oz skinless chicken breast meat, cubed

150g/5oz pre soaked split peas

1 tbsp medium curry powder

½ tsp each ground cumin, mustard seeds, salt & brown sugar

2 tbsp tomato puree/paste

370ml/1 ½ cups chicken stock/broth

2 tbsp coconut cream

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on low for 6-8 hours or until the peas & chicken are tender and cooked through.

Add a little more stock during cooking if the dish needs it.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Seafood Curries

King Prawn Masala

Serves 4

Calories per serving: 220

Paste Ingredients:

500g/1lb 2oz raw shelled king prawns

2 garlic cloves, crushed

1 tbsp tomato puree/paste

½ tsp each mild chilli powder, salt, cumin, turmeric, paprika & black pepper

Sauce Ingredients:

1 onion, chopped

1 tsp cayenne pepper

½ tsp each cumin, turmeric, paprika, garam masala, ground coriander/cilantro, brown sugar & salt

2 tbsp tomato puree/paste

3 vine ripened tomatoes, roughly chopped

180ml/¾ cup tomato passata/sieved tomatoes

60ml/¼ cup chicken stock/broth

120ml/½ cup fat free Greek yoghurt

Lemon wedges to serve

Salt & pepper to taste

Low cal cooking oil spray

Method:

First mix together the paste ingredients and rub into the king prawns. Cover and leave to marinade in a bowl. Meanwhile place all the sauce ingredients, except the lemon wedges and Greek yoghurt, in the slow cooker. Cover and leave to cook on high for 2 hours. Add the prawns and cook for a further 40-70 minutes or until the prawns are cooked through. Add the Greek yoghurt and serve with the lemon wedges.

Reduce the cayenne pepper in the sauce if your find this dish too spicy for your taste.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

King Prawn & Fresh Pea Curry

Serves 4

Calories per serving: 230

Ingredients:

500g/1lb 2oz raw king prawns

200g/7oz fresh peas

200g/7oz vine ripened tomatoes, roughly chopped

2 garlic cloves, crushed

1 onion, chopped

½ tsp each turmeric, cayenne pepper, cumin, coriander/cilantro, paprika, salt & brown sugar

2 tbsp tomato puree/paste

120ml/½ cup tomato passata/sieved tomatoes

120ml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut milk. Combine well, cover and leave to cook on high for 3-5 hours or until the prawns are cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve.

You could hold off adding the fresh peas until 30 mins before the end of cooking if you want them to have a little crunch.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Paka Hua Alu

Serves 4

Calories per serving: 230

Ingredients:

500g/1lb 2oz scallops

150g/5oz spinach

2 garlic cloves, crushed

1 green chilli, finely chopped

1 onion, sliced

250g/9oz vine ripened tomatoes, roughly chopped

½ tsp ground ginger

1 tbsp mild curry powder

60ml/¼ cup fish stock/broth

12oml/½ cup low fat crème fraiche

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the crème fraiche. Combine well, cover and leave to cook on high for 1-3 hours or until the scallops are cooked through. Add the crème fraiche, stir & serve.

Paka Hua Alu is is the Hindi word for scallops. The fresher the scallops are the better this dish will taste.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Thai Fish Curry

Serves 4

Calories per serving: 270

Ingredients:

500g/1lb 2oz firm white fish fillets, cubed

2 garlic cloves, crushed

½ red chilli, finely chopped

2 onions, sliced

Zest and juice of ½ lime

3 tbsp Thai green curry paste

½ tsp ground coriander/cilantro

12oml/½ cup chicken stock/broth

60ml/¼ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut milk. Combine well, cover and leave to cook on high for 1-3 hours or until the fish is cooked through. Add the coconut milk and combine well.

Any type of firm white fish will work for this dish. Ensure the bones and skin are removed.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Ginger & Fresh Tomato Prawns

Serves 4

Calories per serving: 160

Ingredients:

500g/1lb 2oz raw, shelled king prawns

2 tsp freshly grated ginger

½ tsp each turmeric, cumin, coriander/cilantro, paprika, salt & brown sugar

1 red chilli, thinly sliced

200g/7oz vine ripened tomatoes, roughly chopped

2 garlic cloves, crushed

1 onion, sliced

2 tbsp tomato puree/paste

Salt & pepper to taste

Low cal cooking oil spray

Method:

Mix the prawns, fresh ginger and turmeric together until the prawns are well covered. Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 1-3 hours or until the prawns are cooked through.

If you don’t have fresh ginger use a tsp ground ginger instead.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Mackerel Curry

Serves 4

Calories per serving: 180

Ingredients:

500g/1lb 2oz skinless, boneless mackerel fillets

2 garlic cloves, crushed

2 onions, sliced

1 tsp freshly grated ginger

1 tsp cumin seeds

1 tbsp medium curry powder

400g/14oz tinned chopped tomatoes

½ tsp salt & brown sugar

2 tbsp tomato puree/paste

½ red chilli, sliced

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 1-3 hours or until the fish is cooked through.

Mackerel a lovely oily fish which is a rich source of essential omega-3 fatty acids.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Coconut Milk & Fish Curry

Serves 4

Calories per serving: 200

Ingredients:

500g/1lb 2oz firm white fish fillets, cubed

½ tsp each ground cumin, turmeric & coriander/cilantro

2 garlic cloves, crushed

2 red chillies, sliced lengthways

1 onion, sliced

250ml/1 cup low fat coconut milk

2 tbsp freshly chopped coriander/cilantro

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the chopped coriander. Combine well, cover and leave to cook on high for 1-3 hours or until the fish is cooked through. Sprinkle with chopped coriander and serve.

Sliced spring onions also make a lovely additional garnish for this dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Pineapple & Prawn Curry

Serves 4

Calories per serving: 210

Ingredients:

500g/1lb 2oz raw, shelled king prawns

½ tsp each turmeric, brown sugar & salt

1 tbsp medium curry powder

2 tsp each fish sauce & tamarind paste

200g/7oz tinned pineapple, chopped

1 lemongrass stalk, finely chopped

2 garlic cloves, crushed

1 onion, chopped

2 tbsp tomato puree/paste

120ml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 1-3 hours or until the prawns are cooked through.

The pineapple and tamarind combine well to give a lovely sweet & sour taste.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Fresh Mussel Curry

Serves 4

Calories per serving: 270

Ingredients:

1.kg/3lb 6oz fresh cleaned mussels

2 garlic cloves, crushed

1 onion, chopped

1 tbsp mild curry powder

½ tsp each cumin, turmeric, paprika & salt

2 tbsp tomato puree/paste

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup low fat coconut milk

3 tbsp freshly chopped flat leaf parsley

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the chopped parsley. Combine well, cover and leave to cook on high for 2-4 hours or until the mussels have opened (discard any which do not open). Stir well, sprinkle with parsley and serve in shallow bowls.

Buy the freshest mussels possible to get the best result from this dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Vegetable Curries

Aloo Gobi

Serves 4

Calories per serving: 160

Ingredients:

1 large cauliflower head, split into florets

½ green cabbage, shredded

200g/7oz potatoes, cubed

400g/14oz tinned chopped tomatoes

2 garlic cloves, crushed

1 onion, chopped

1 tsp turmeric

½ sp each cayenne pepper, cumin, coriander/cilantro, paprika, garam masala, salt & brown sugar

2 tbsp tomato puree/paste

60ml/¼ cup vegetable stock/broth

2 tbsp chopped coriander/cilantro

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the chopped coriander. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through. Sprinkle with chopped coriander and serve.

Spinach and broccoli make good additions to this dish too.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Simple Vegetable Curry

Serves 4

Calories per serving: 170

Ingredients:

2 carrots cut into batons

1 large cauliflower head, split into florets

200g/7oz spinach leaves

125g/4oz peas

2 onions, chopped

400g/14oz tinned chopped tomatoes

2 garlic cloves, crushed

1 tbsp mild curry powder

½ tsp each salt & brown sugar

2 tbsp tomato puree/paste

60ml/¼ cup vegetable stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through.

Add some fresh sliced chillies as a garnish if you want to introduce a little more ‘bite’ to this dish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Saag Aloo

Serves 4

Calories per serving: 160

Ingredients:

400g/14oz spinach leaves

½ green cabbage, shredded

200g/7oz potatoes, cubed

2 garlic cloves, crushed

1 onion, chopped

½ tsp each turmeric, ginger, cumin, coriander/cilantro, paprika & mustard seeds

120ml/½ cup vegetable stock/broth

2 tbsp freshly chopped coriander/cilantro

Lemon wedges to serve

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the chopped coriander & lemon wedges. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through. Sprinkle with chopped coriander, place the lemon wedges on the side and serve.

If you have time, you could first quickly sauté the mustard seeds in a little low cal oil for a minute or two until they begin to pop.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Masaruma & Tomato Curry

Serves 4

Calories per serving: 180

Ingredients:

500g/1lb 2oz mixed mushrooms, halved

200g/7oz vine ripened tomatoes, roughly chopped

2 garlic cloves, crushed

1 onion, chopped

1 tsp each turmeric, mild chilli powder, cumin, coriander/cilantro, paprika, salt & brown sugar

1 tbsp tomato puree/paste

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut milk. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve.

If you choose to use large flat mushrooms for this dish they will need to be thickly sliced rather than halved.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Broccoli & Mini Corn Curry

Serves 4

Calories per serving: 140

Ingredients:

200g/1lb 2oz tenderstem broccoli, halved lengthways

200g/7oz fresh mini corn, left whole

3 carrots, sliced into batons

200g/7oz vine ripened tomatoes, roughly chopped

2 garlic cloves, crushed

1 onion, chopped

½ tsp each turmeric, mild chilli powder, cumin, coriander/cilantro, brown sugar, paprika & salt

2 tbsp tomato puree/paste

120ml/ ½ cup tomato passata/sieved tomatoes

60ml/¼ cup vegetable stock

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through.

Tenderstem broccoli is a lovely seasonal ingredient; use regular fresh broccoli florets if they aren’t available.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Thai Squash & Coconut Curry

Serves 4

Calories per serving: 220

Ingredients:

500g/1lb 2oz butternut squash flesh, cubed

2 onions, finely chopped

3 tbsp Thai red curry paste

½ tsp ground coriander/cilantro

2 carrots, sliced into batons

120ml/½ cup vegetable stock/broth

120ml/½ cup low fat coconut milk

Limes wedges to serve

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut milk and lime wedges. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through and serve with the lime wedges.

Make sure this dish doesn’t dry out by adding a little more stock during cooking if needed.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Coriander & Sweet Potato Curry

Serves 4

Calories per serving: 160

Ingredients:

500g/1lb 2oz sweet potatoes, cubed

2 onions, finely chopped

½ tsp each turmeric, mild chilli powder, cumin, coriander/cilantro, paprika & salt

1 red chilli, finely chopped

2 carrots, sliced into batons

120ml/½ cup vegetable stock/broth

120ml/½ cup low fat coconut milk

2 tbsp freshly chopped coriander/cilantro

Lime wedges to serve

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut milk, chopped coriander & lime wedges. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through. Add the coconut milk to the slow cooker. Gently stir through, sprinkle with chopped coriander and serve with the lime wedges.

Sweet potatoes are a fantastic versatile vegetable, which form the base of many Caribbean curries.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Spinach & Paneer

Serves 4

Calories per serving: 210

Ingredients:

400g/14oz spinach leaves

200g/7oz paneer

200g/7oz vine ripened tomatoes, roughly chopped

2 garlic cloves, crushed

1 onion, chopped

1 tsp each turmeric, cumin, coriander/cilantro, paprika & mustard seeds

½ tsp ground ginger & cayenne pepper

Juice of ½ lemon

60ml/¼ cup vegetable stock/broth

60ml/¼ cup crème fraiche

2 tbsp freshly chopped coriander/cilantro

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the crème fraiche & chopped coriander.  Combine well, cover and leave to cook on high for 3-5 hours or until everything is tender and cooked through. Add the crème fraiche to the slow cooker. Gently stir through, sprinkle with chopped coriander and serve.

Paneer is the Indian version of cottage cheese, which is now widely available in the UK & US.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Cumin & Spinach Potatoes

Serves 4

Calories per serving: 180

Ingredients:

400g/14oz potatoes, cubed

200g/7oz spinach

1 tsp each ground cumin, coriander/cilantro & mustard seeds

½ tsp salt

½ green cabbage, shredded

120ml/½ cup vegetable stock/broth

2 tbsp freshly chopped coriander/cilantro

Lemon wedges to serve

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker except the chopped coriander and lime wedges. Combine well, cover and leave to cook on high for 3-5 hours or until the potatoes are tender and cooked through. Sprinkle with chopped coriander and serve with the lemon wedges.

Pointed cabbage rather than savoy cabbage will work best in this recipe.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Egg Curry

Serves 4

Calories per serving: 260

Ingredients:

2 garlic cloves, crushed

2 onions, chopped

2 tsp mild curry powder

½ tsp each cumin, turmeric, paprika & salt

2 tbsp tomato puree/paste

250ml/1 cup tomato passata/sieved tomatoes

8 hardboiled peeled eggs, halved

12oml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut milk and eggs. Combine well, cover and leave to cook on high for 2 hours. Add the boiled eggs and leave to warm through for 30-40 mins. Add the coconut milk, combine well and serve.

Egg curries are a very popular main course in India. Use organic eggs for the best yolks.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Chickpea Curry

Serves 4

Calories per serving: 260

Ingredients:

600g/1lb 9oz tinned chickpeas, drained

200g/7oz spinach

2 tsp medium curry powder

½ tsp ground cumin, mustard seeds, salt & brown sugar

2 tbsp tomato puree/paste

250ml/1 cup vegetable stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 2-4 hours or until the chickpeas are cooked through.

Dried chickpeas are fine to use if they are pre-soaked and prepared.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Red Lentil & Courgette Curry

Serves 4

Calories per serving: 240

Ingredients:

300g/11oz courgettes/zucchini thickly sliced

150g/5oz red lentils

2 tsp medium curry powder

½ tsp ground coriander/cilantro, cumin, mustard seeds, salt & brown sugar

2 tbsp tomato puree/paste

200g/7oz tinned chopped tomatoes

120ml/½ cup vegetable stock/broth

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on low for 6-8 hours or until the lentils are tender and cooked through.

Add a little more stock during cooking if the lentils require it.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Munga Curry

Serves 4

Calories per serving: 190

Ingredients:

600g/1lb 9oz tinned kidney beans

200g/7oz green beans

1 onion, chopped

2 garlic cloves, crushed

½ tsp each ground coriander/cilantro, mild chilli powder, turmeric, cumin, garam masala & salt

120ml/½ cup vegetable stock/broth

60ml/¼ cup crème fraiche

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 2-4 hours or until the kidney beans are cooked through.

Munga is the Hindi word for kidney beans.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Onion & Egg Masala

Serves 4

Calories per serving: 270

Ingredients:

4 onions, sliced

½ tsp each cumin, turmeric, paprika, garam masala, cayenne pepper, ground coriander/cilantro, brown sugar, ginger & salt

2 tbsp tomato puree/paste

3 vine ripened tomatoes, roughly chopped

250ml/1 cup tomato passata/sieved tomatoes

60ml/¼ cup chicken stock/broth

4 hardboiled eggs, peeled & halved

120ml/½ cup fat free Greek yoghurt

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the Greek yoghurt and eggs. Combine well, cover and leave to cook on high for 3-4 hours. Add the boiled eggs, stir and leave to warm through for 30-40 mins.

Add the yoghurt, combine well and serve.

Slice the onions thickly to give the curry a robust base.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Aloo Cauliflower Curry

Serves 4

Calories per serving: 190

Ingredients:

1 large cauliflower heads, split into florets

1 green pepper, sliced

125g/4oz peas

1 onion, chopped

200g/7oz tinned chopped tomatoes

2 garlic cloves, crushed

½ tsp each turmeric, cayenne pepper, cumin, coriander/cilantro & paprika

1 tbsp tomato puree/paste

60ml/¼ cup vegetable stock/broth

4 tbsp freshly chopped flat leaf parsley

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through.

Hold back a little of the parsley as a garnish.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Plantain & Sweet Onion Curry

Serves 4

Calories per serving: 210

Ingredients:

2 plantain, peeled & thickly sliced

250g/9oz shallots, halved

2 tsp mild curry powder

½ tsp each cumin, turmeric, paprika, salt, ground cinnamon & brown sugar

2 tbsp tomato puree/paste

125g/4oz vine ripened tomatoes, roughly chopped

120ml/ ½ cup vegetable stock/broth

12oml/½ cup low fat coconut milk

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut milk. Combine well, cover and leave to cook on high for 3-5 hours or until the plantain is tender and cooked through. Add the coconut milk, stir and serve.

Plantain is a West Indian vegetable, which is now widely available in the UK & US.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Garlic Curry

Serves 4

Calories per serving: 190

Ingredients:

1 whole bulb garlic, separated & peeled

2 green chillies, finely chopped

2 tsp tamarind paste

150g/5oz tenderstem broccoli

2 onions, roughly chopped

5 curry leaves

½ tsp each fennel seeds, turmeric, cayenne pepper, salt & brown sugar

2 tbsp tomato puree/paste

125g/4oz vine ripened tomatoes, roughly chopped

120ml/½ cup vegetable stock/broth

12oml/½ cup low fat crème fraiche

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the crème fraiche. Combine well, cover and leave to cook on high for 4-6 hours. Add the crème fraiche and combine well. Remove the curry leaves and serve.

This curry is great served with a simple green salad.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Gobhi Coconut Curry

Serves 4

Calories per serving: 160

Ingredients:

1 large pointed green cabbage, shredded

1 green pepper, thinly sliced

2 green chillies, finely chopped

2 onions, thinly sliced

½ tsp each mustard seeds, turmeric & cumin

250ml/1 cup vegetable stock/broth

75g/3oz desiccated coconut

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the desiccated coconut. Combine well, cover and leave to cook on high for 3-5 hours or until the vegetables are tender and cooked through. Meanwhile heat a dry frying pan and toast the coconut gently until golden brown. When the cabbage is ready, sprinkle with the toasted coconut and serve.

Shake the pan continuously to move the coconut around when you are toasting it.

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Green Beans & Fenugreek Curry

Serves 4

Calories per serving: 170

Ingredients:

400g/14oz green beans, trimmed & split lengthways

1 red pepper, chopped

2 red chillies, finely chopped

2 onions, thinly sliced

½ tsp each fenugreek seeds, salt & turmeric

120ml/½ cup vegetable stock/broth

60ml/¼ cup coconut cream

Lime wedges to serve

Salt & pepper to taste

Low cal cooking oil spray

Method:

Place all the ingredients in the slow cooker, except the coconut cream and lime wedges. Combine well, cover and leave to cook on high for 2-4 hours or until the beans are tender and cooked through. Add the coconut cream, stir & serve with the lime wedges.

Widely used in Indian cooking, fenugreek seeds are believed to help fend off the common cold!

You may choose to serve with a side dish depending on your diet.

Each side serves 4. The calories noted are PER SERVING.

300g/11oz plain green salad: 15 calories

200g/7oz basmati rice: 140 calories

200g/7oz fine egg noodles 120 calories

200g/7oz cauliflower ‘rice’: 50 calories. (Click here for recipe).

Cauliflower ‘Rice’

Serves 4

Calories per serving: 50

Ingredients:

1 large cauliflower head (approx. 800g)

Method:

Split the cauliflower head into florets and place in a food processor. Whizz until the cauliflower is the size of rice grains. Place the ‘rice’ in a microwavable dish and cook covered for 4-5 minutes or until the ‘rice’ is piping hot.

This is a great alternative to rice if you are trying

to keep the calories down. It freezes well too, so make a batch and freeze into portions.

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Table of Contents

Introduction

Preparation

Low Cost

Slow Cooker Tips

Our Recipes

I’m Already On A Diet.  Can I Use These Recipes?

I Am Only Cooking For One.  Will This Book Work For Me?

Nutrition

Portion Sizes

Meat Curries

Thai Basil Curry

Thyme Steak Curry

Moroccan Lamb & Apricot Curry

Hot Spiced Creamy Beef Curry

Pork & Cardamom Curry

Thai Beef Curry

Spiced Seed Pork Curry

Caribbean Beef Curry

Beef & Almond Curry

Pea & Beef Curry

Korean Beef & Potato Curry

Lemongrass & Pork Coconut Curry

Beef & Red Pepper Kofta Curry

Marrakesh Lime & Lamb Curry

St. Bart’s Pork Curry

Spiced Meatball Curry

Hot Bamboo Shoot Beef Curry

Lamb Jalfrezi

Beef Madras

Poultry Curries

Fiery Chicken Curry

Chicken & Almond Curry

Chicken & Soy Curry

Rogan Josh

Chicken & Butternut Squash Curry

Sweet Potato & Chicken Curry

Chicken Keema

Garam Masala Chicken Curry

Chicken & Tamarind Curry

Chicken & Mango Curry

Thai Chicken Pieces

Fresh Tomato & Basil Chicken Curry

‘Butter’ Chicken

Chicken Bhuna

Chicken Dopiaza

Garlic Chicken

Chicken Korma

Tandoori Chicken

Simple Creamy Chicken Curry

Dhansak

Chicken Pasanda

Chicken & Split Pea Curry

Seafood Curries

King Prawn Masala

King Prawn & Fresh Pea Curry

Paka Hua Alu

Thai Fish Curry

Ginger & Fresh Tomato Prawns

Mackerel Curry

Coconut Milk & Fish Curry

Pineapple & Prawn Curry

Fresh Mussel Curry

Vegetable Curries

Aloo Gobi

Simple Vegetable Curry

Saag Aloo

Masaruma & Tomato Curry

Broccoli & Mini Corn Curry

Thai Squash & Coconut Curry

Coriander & Sweet Potato Curry

Spinach & Paneer

Cumin & Spinach Potatoes

Egg Curry

Chickpea Curry

Red Lentil & Courgette Curry

Munga Curry

Onion & Egg Masala

Aloo Cauliflower Curry

Plantain & Sweet Onion Curry

Garlic Curry

Gobhi Coconut Curry

Green Beans & Fenugreek Curry

Cauliflower ‘Rice’

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