As the temperatures outside starts to drop, there is nothing better than curling up on the couch with a steaming curry and uggies.

This week I made my top three variations of some of my favourite take aways. My top tip is to ALWAYS have a great selection of spices in your kitchen cabinet. There are simply so many variations and healthy options you can make with just a few key ingredients. Most of the marinades for the curries can be made ahead of time and you can add to a freezer bag with chosen meat or you can cook the entire meal and freeze later.

All recipes an be found and easily logged on My Fitness Pal, just add MFD to the front of each recipe. All recipes can be serves with your choice of rice, cauliflower rice or nann bread.

Healthy Butter Chicken- Serves 4

Calories: 422/ 22g Fat/ 21g CHO/ 32g Protein

Ingredients:

• 600g skinless boneless chicken breast, diced.
• 1 lemon, juiced
• 2 tsp ground cumin
• 2 tsp paprika
• 1-2 tsp hot chilli powder
• 200g natural yogurt
• 2 tbsp vegetable oil
• 1 large onion, chopped
• 3 garlic cloves, crushed
• 1 green chilli, deseeded and finely chopped (optional)
• thumb-sized piece ginger, grated
• 1 tsp garam masala
• 2 tsp ground fenugreek
• 3 tbsp tomato purée
• 300ml chicken stock
• 50g flaked almonds, toasted

Method:

1.  Mix all chopped chicken with lemon juice, cumin, paprika, hot chilli powder and natural yogurt. Cover and chill in the fridge for 1 hr or overnight.
2. In a large, heavy saucepan, heat the oil. Add the onion, garlic, green chilli, ginger and some seasoning. Fry on a medium heat for 10 mins or until soft.
3. Add the spices with the tomato purée, cook for a further 2 mins until fragrant, then add the stock and marinated chicken. Cook for 15 mins, then add any remaining marinade left in the bowl. Simmer for 5 mins, then sprinkle with the toasted almonds. Serve with rice, naan bread, chutney, coriander and lime wedges, if you like.

Saag Paneer- Serves 6

Calories: 441/ 35g Fat/ 10g CHO/ 23g Protein 

Ingredients:

• 2 bunches spinach, roughly chopped
• 1 bunch fenugreek leaves, roughly chopped
• 1/2 tablespoon coconut oil
• 500g paneer, cubed
• 1 tablespoons coconut oil
• 2 teaspoon cumin seeds
• 1 onion, thinly sliced
• 2 teaspoon grated fresh ginger
• 5 cloves garlic, minced
• 2 tomato, diced
• 4 teaspoons garam masala
• 1 teaspoon ground turmeric
• 1 teaspoon cayenne pepper
• 1 cup light coconut cream
• salt to taste

Method:

1. Bring a large saucepan of water to a boil. Cook spinach and fenugreek in the boiling water until wilted, about 3 minutes. Drain well and transfer to a food processor. Puree until finely chopped, about 5 pulses.
2. Heat 1 tablespoon  oil in a large skillet over medium heat. Fry paneer cubes, stirring constantly, until browned on all sides, about 5 minutes. Set aside.
3. Heat 1 tablespoons oil in the skillet and fry the cumin seeds until lightly toasted and aromatic, about 3 minutes. Add onion; cook and stir until onion begins to soften, 4 to 5 minutes. Stir in ginger, garlic, tomato, garam masala, turmeric, and cayenne pepper; cook and stir until tomatoes break down and onions are translucent, about 10 minutes.
4. Stir in spinach and fenugreek, cream, paneer cubes, and salt to taste. Cover and cook for 15 minutes, stirring occasionally.

• 1 tablespoon coconut oil
• 1 large onion, finely chopped
• 4 clove garlic, crushed
• 2 tablespoon yellow mustard seeds
• 2 tablespoon ground cumin
• 1 tablespoon garam masala
• 1 tablespoon ground turmeric
• 1 teaspoon ground chilli
• 8 fresh curry leaves
• 1 kilogram beef chuck steak, trimmed, diced
• 2 cup (500m) salt-reduced beef stock
• 2 cinnamon quills
• 300 gram butternut pumpkin, peeled, seeded, cubed
• 1 small eggplant, cut into small cubes
• 1/2 cup (125ml) greek yogurt
• 1/3 cup coriander leaves

Method:

1. Heat oil in a pan on medium. Cook onion and garlic for 4-5 minutes, until onion is tender.
2. Add mustard seeds, spices and curry leaves. Cook for 1 minutes, until fragrant. Cook beef in batches for 4-5 minutes, until coated in spices and browned. Return beef to pan. Stir in stock and cinnamon. Bring to a boil on high heat. Reduce heat to low. Cover. Simmer for 1 1/4 hours. Remove lid. Simmer for 10 minutes, until beef is tender.
3. Add pumpkin and eggplant. Cover and simmer for 10-15 minutes, until vegetables are just tender and sauce is slightly thickened. Season and serve with a Dunlop of greek yogurt.