The Hairy Dieters: How to Love Food and Lose Weight by Hairy Bikers Page A
Authors: Hairy Bikers
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about a third. The yoghurt may separate to begin with but will disappear into the sauce.
While the chicken is cooking, heat the remaining tablespoon of oil in a clean pan and stir-fry the onion and pepper over a high heat for 3–4 minutes until lightly browned. Add the quartered tomatoes and fry for 2–3 minutes more, stirring until the vegetables are just tender. Mix the cornflour with the tablespoon of water to form a smooth paste.
When the chicken is cooked, stir in the cornflour mixture and simmer for a few seconds until the sauce thickens, stirring constantly. Remove from the heat, add the hot stir-fried vegetables and toss together lightly. Serve immediately. And just in case you were wondering – don’t eat the whole chillies!
COCONUT PRAWN CURRY
This is an adaptation of one of our Keralan favourites. A lot of curries tend to be very rich because they are thickened with coconut milk or cream, but there are alternatives and we’ve found good reduced-fat coconut milk. A little goes a long way too, so you can get away with using less than usual but still get the flavour.
SERVES 2
2 tbsp medium curry paste
2 tbsp cold water
1 medium onion, halved and finely sliced
1 orange or yellow pepper, deseeded and cut into rough 3cm chunks
1 tbsp mango chutney
3 large ripe tomatoes, quartered
200ml half-fat coconut milk
2 tsp cornflour
200g cooked or raw peeled king prawns, thawed if frozen
100g baby spinach leaves
254 calories per portion (without rice)
Put the curry paste, 1 tablespoon of water, onion and pepper in a large non-stick frying pan. Cook over a low heat for 4–5 minutes, stirring regularly until the onion is softened.
Add the mango chutney, tomatoes and coconut milk and bring to a simmer. Cook for 4 minutes, stirring occasionally until the tomatoes are soft but still holding their shape. Mix the cornflour and 1 tablespoon of water to make a smooth paste. Add this to the coconut sauce and cook for 30 seconds or so, stirring constantly until the sauce thickens.
Stir in the prawns and spinach leaves and cook for 2–3 minutes or until the prawns are hot and the spinach is softened, stirring regularly. If you’re using raw prawns, make sure they are completely pink before serving.
Serve the curry with a small portion of freshly cooked basmati rice.
VERY EASY THAI CHICKEN AND COCONUT CURRY
We like our curry spicy and hot, so cut the curry paste to level tablespoons if you prefer your food a little milder. Don’t be tempted to leave out the nam pla. It might sound funny but it adds that authentic Thai flavour to the curry and you can find it in most large supermarkets and delis now.
SERVES 4
1 tbsp sunflower oil
3 boneless, skinless chicken breasts, cut into thin slices
1 large red pepper, deseeded and cut into thin strips
1 large yellow pepper, deseeded and cut into thin strips
400ml can of half-fat coconut milk
250ml cold water, plus 2 tbsp
2 heaped tbsp Thai green or red curry paste
6 dried or fresh kaffir lime leaves
4 tsp nam pla (Thai fish sauce)
1 tsp caster sugar
150g mangetout peas, trimmed
2 tbsp cornflour
small handful of fresh coriander, roughly torn (optional)
small handful of fresh basil leaves, roughly torn (optional)
286 calories per portion (without rice)
Heat the oil in a large non-stick saucepan, frying pan or wok. Stir-fry the chicken and peppers for 1 minute. Pour over the coconut milk and add the 250ml of water, curry paste, lime leaves, fish sauce and caster sugar. Bring to a gentle simmer and cook for 5 minutes, stirring regularly.
Add the mangetout and return to a simmer. Mix the cornflour with the remaining 2 tablespoons of cold water and stir into the pan. Cook for another 2–3 minutes until the vegetables are tender and the spiced coconut milk has thickened, stirring frequently. Serve the curry in deep bowls, scattered with fresh coriander or basil if using. By the way – don’t eat the lime leaves.
Top tip:
Serve this curry with jasmine rice or
While the chicken is cooking, heat the remaining tablespoon of oil in a clean pan and stir-fry the onion and pepper over a high heat for 3–4 minutes until lightly browned. Add the quartered tomatoes and fry for 2–3 minutes more, stirring until the vegetables are just tender. Mix the cornflour with the tablespoon of water to form a smooth paste.
When the chicken is cooked, stir in the cornflour mixture and simmer for a few seconds until the sauce thickens, stirring constantly. Remove from the heat, add the hot stir-fried vegetables and toss together lightly. Serve immediately. And just in case you were wondering – don’t eat the whole chillies!
COCONUT PRAWN CURRY
This is an adaptation of one of our Keralan favourites. A lot of curries tend to be very rich because they are thickened with coconut milk or cream, but there are alternatives and we’ve found good reduced-fat coconut milk. A little goes a long way too, so you can get away with using less than usual but still get the flavour.
SERVES 2
2 tbsp medium curry paste
2 tbsp cold water
1 medium onion, halved and finely sliced
1 orange or yellow pepper, deseeded and cut into rough 3cm chunks
1 tbsp mango chutney
3 large ripe tomatoes, quartered
200ml half-fat coconut milk
2 tsp cornflour
200g cooked or raw peeled king prawns, thawed if frozen
100g baby spinach leaves
254 calories per portion (without rice)
Put the curry paste, 1 tablespoon of water, onion and pepper in a large non-stick frying pan. Cook over a low heat for 4–5 minutes, stirring regularly until the onion is softened.
Add the mango chutney, tomatoes and coconut milk and bring to a simmer. Cook for 4 minutes, stirring occasionally until the tomatoes are soft but still holding their shape. Mix the cornflour and 1 tablespoon of water to make a smooth paste. Add this to the coconut sauce and cook for 30 seconds or so, stirring constantly until the sauce thickens.
Stir in the prawns and spinach leaves and cook for 2–3 minutes or until the prawns are hot and the spinach is softened, stirring regularly. If you’re using raw prawns, make sure they are completely pink before serving.
Serve the curry with a small portion of freshly cooked basmati rice.
VERY EASY THAI CHICKEN AND COCONUT CURRY
We like our curry spicy and hot, so cut the curry paste to level tablespoons if you prefer your food a little milder. Don’t be tempted to leave out the nam pla. It might sound funny but it adds that authentic Thai flavour to the curry and you can find it in most large supermarkets and delis now.
SERVES 4
1 tbsp sunflower oil
3 boneless, skinless chicken breasts, cut into thin slices
1 large red pepper, deseeded and cut into thin strips
1 large yellow pepper, deseeded and cut into thin strips
400ml can of half-fat coconut milk
250ml cold water, plus 2 tbsp
2 heaped tbsp Thai green or red curry paste
6 dried or fresh kaffir lime leaves
4 tsp nam pla (Thai fish sauce)
1 tsp caster sugar
150g mangetout peas, trimmed
2 tbsp cornflour
small handful of fresh coriander, roughly torn (optional)
small handful of fresh basil leaves, roughly torn (optional)
286 calories per portion (without rice)
Heat the oil in a large non-stick saucepan, frying pan or wok. Stir-fry the chicken and peppers for 1 minute. Pour over the coconut milk and add the 250ml of water, curry paste, lime leaves, fish sauce and caster sugar. Bring to a gentle simmer and cook for 5 minutes, stirring regularly.
Add the mangetout and return to a simmer. Mix the cornflour with the remaining 2 tablespoons of cold water and stir into the pan. Cook for another 2–3 minutes until the vegetables are tender and the spiced coconut milk has thickened, stirring frequently. Serve the curry in deep bowls, scattered with fresh coriander or basil if using. By the way – don’t eat the lime leaves.
Top tip:
Serve this curry with jasmine rice or
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