A Simple Curry in a Hurry: Chicken Tikka Masala with Minty Yoghurt Raita

Just when we think Winter has gone for another year, another cold snap surprises us, and believe me, in the Tropics a minimum of 4 degrees has us snuggling, reaching for comfort food, and dreaming of a curry. Curries though can be high calorie, and at my stage of life I need to watch the calories in between celebrations.  This curry is a low calorie one, taken and adapted from Dr. Michael Mosley's suite of low calorie recipes, apparently this one only serves up 427 calories, not too bad eh? If you are not watching your calorie intake though, just add lots of different condiments and plenty of rice, because my friends  this curry isn't lacking in flavour or appeal in anyway. We are growing fresh ginger, chillies, mint and silverbeet, perfect for this meal,  so I have harvested these fresh from my garden for this recipe. And if you make your own yoghurt, use it in this dish and the raita, it will be perfect.

Easy Baked Chicken Casserole

Chicken casserole lends itself to easy, healthy, weeknight meals, created in one dish. This one is baked in an open dish, and can then be placed in a casserole dish to serve and be kept warm. I am realising more and more however, how important it is to buy good quality organic, free range chicken fillet, as the chicken is definitely more tender and tasty after being cooked.

Low Fat Coconut Butter Chicken from scratch

How delicious is this curry? It's so easy to make your own curry paste, without needing to resort to a bottled paste, and so much more packed with flavour.

Healthy Macaroni Cheese

Macaroni Cheese is a favourite dish of most people, and the ultimate form of comfort food. Unfortunately, eating too much of the traditional recipe which includes bacon and cream isn't really a healthy option.

The following recipe substitutes ham for bacon and light evaporated milk for cream, and is still tasty. You won't really notice any difference.

This is also very easy to cook when you are travelling.

Serves 6.

200g lean good quality ham (replacing 8 rashers bacon)
1 onion, diced
450g macaroni
1/2 cup reduced fat cheese, grated (replacing parmesan cheese)
300ml light evaporated milk (replacing cream)
Black pepper
Spray oil (instead of 2 tbsp. oil)
1 teaspoon dijon mustard (optional)

Method:

1. Chop the ham into chunks.  Fry ham in pan over medium heat with the onion until crispy, remove and then drain on a paper towel.
2. Boil a large pot of water and cook the macaroni for 9-10 minutes or until al dente. Drain the macaroni in a colander and return to the pot to keep warm adding a small amount of the drained liquid to keep the pasta moist.
3. Mix the cheese and evaporated milk in a bowl, add the mustard, then add the ham and onion. Pour over the pasta in the pot and toss gently with tongs.
4. Return the pan to a very low heat and cook approximately for 2 minutes, or until sightly thickened. Season with black pepper.

If you are feeling a little indulgent, add a small serve of grated parmesan over the dish for extra flavour, not that the dish needs it.