With the weather turning distinctly Autumnal, what better time to celebrate National Curry Week, running from 7th to 13th October.
Now in its 21st year, this well-established event celebrates everything to do with curry and encourages us all to enjoy our own curry night. Since the 1970s, curry houses have become a staple of highstreets up and down the country and millions of curries are consumed every single week. You can find out all about National Curry Week by clicking here.
And you don’t have to go out to enjoy a curry – you could order a takeaway or make your own healthy curry at home. One of the best ways to know exactly what you’re eating and avoid many of the additives, preservatives or high levels of salt and sugars in pre-prepared foods is to cook your own meals at home.
This recipe from the NHS’s Change 4 Life website is for a mild Chicken and Banana Korma curry packed full of flavour and healthier than a standard takeaway. Serving four people, it takes just 20 minutes to prepare and 40 minutes’ cooking time. It will also fill your home with a wonderful aroma while it’s cooking, whetting your appetite for when it’s time to eat.
- 2 tsp vegetable oil
- 500g skinless, boneless uncooked chicken breasts, chopped
- 1 large onion, chopped
- 1 apple, cored and chopped
- 2 cloves of garlic, crushed
- 2 tbsp korma curry paste
- 400ml vegetable or chicken stock (reduced salt preferable)
- 25g sultanas or raisins
- 25g chopped ready-to-eat apricots
- 300g easy-cook long grain brown rice
- 1tbsp cornflour
- 1 banana, sliced
- 4 tbsp low-fat, low-sugar plain yoghurt
- 1 tbsp fresh coriander, chopped (optional, to garnish)
- 1 pinch ground black pepper
- Heat the vegetable oil in a large saucepan. Add the chicken, onion, apple and garlic, and cook for two to three minutes, stirring often. Add the curry paste and cook for a few seconds, stirring.
- Add the stock, raisins or sultanas and apricots. Bring to the boil, then reduce the heat and simmer, partially covered, for 35 minutes. Add a little more stock or water if necessary.
- Just before serving, blend the cornflour with 2 tbsp cold water and add to the curry, stirring until thickened. Slice in the banana, cooking gently for another few moments. Check the seasoning, adding pepper, if needed.
- Serve, topping each portion with 1 tbsp yoghurt and accompanied with the cooked and drained rice. Garnish with the coriander, if using. (If you prefer, stir the yoghurt into the curry before serving, rather than spooning it on top.)
Tip: You could make a vegetarian version by using a 300g pack of vegetarian chicken-style pieces or try using 320g marinated tofu pieces, and make sure that vegetable stock is used.
• Each serving of this recipe contains: Energy 2335kj/552kcal; protein 41.2g; carbohydrate 77.7g, of which sugars 21.1g; fat 7.1g, of which saturates 1.4g; fibre 6.3g; sodium 360mg, equivalent to 0.9g salt.