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Meal Prep: One Pot Easy Oven Curry

A simple go-to batch preparation curry dish that can be made into different dishes and paired with a range of carbs to mix up mid-week from #TeamLowden member, Alaina:


I may not be a busy mum in need of a quick dish, but I do have a time-poor work week so try to plan ahead with a range of recipes to make my time work smart for me. I pop this in the oven while I'm doing my evening turbo cycling session on a Friday, and freeze two of the four portions for mid-week. Then I know I've got a curry ready meal when I fancy it.


This is a great recipe to cook in a batch and like the Fajita Food Hack Recipe, you can mix and match with different 'sides' to change the meal up so it doesn't become boring. Add 20g of greek yogurt and you can make it creamy; some Greek yogurt with a tsp of ground almonds and desiccated coconut makes it like a korma; or simply add with half packet of microwave rice to build up your carbs for the day. I simply have it as is, with a pitta bread dunked in it as a lunch. Warmed pita bread is my go-to naan bread alternative tip


Here’s the recipe

Click to download the A4 PDF: Meal Prep - One Pot Easy Curry Recipe
Click image to download the A4 PDF: Meal Prep - One Pot Easy Curry Recipe

Overview

  • Makes: 4

  • Prep: 5 minutes

  • Cook: 35-40 minutes

Ingredients

Sauce...

  • 3 tins of chopped tomatoes

  • 2 tbsp medium curry powder

  • 1 tsp turmeric

  • 1 tsp rock salt

  • 1 tbsp garam masala

Other...

  • 2 x peppers

  • 2 x red onion (medium)

  • 500g chicken breast (or Quorn weight equivalent)

  • 4 handfuls of spinach

  • 1 x cup of water (250ml)

  • 1 x average butternut squash

Equipment

  • Chopping board - green

  • Chopping board - red

  • Knives x 2

  • Tin opener!

  • Tsp measure

  • Tbsp measure

  • Large ovenproof dish

Method

  • Preheat oven to 180oC

  • Mix sauce ingredients together in your ovenproof dish. 

  • Slice peppers and onions so they are similar size (green chopping board)

  • Dice your butternut squash (or buy a bag of frozen cubed Butter Squash - saves a fortune in time and money)

  • On your red chopping board dice your chicken to the same size as butternut squash

  • Add vegetables to the sauce (minus the spinach) and the chicken/Quorn. 

  • Give it a big stir to fully coat

  • Add a dash of salt and pepper to season further, a cup of water, and place in the oven for 25minutes

  • Remove from oven, add the four handfuls of spinach and stir thoroughly to coat the spinach and blend into the mixture. Pop back into the oven for 10 minutes (or until the chicken is cooked).

  • Remove from oven, and split into four portions. 

Meal prep into 4

  • Eat one portion

  • Refrigerate one portion (use within 2-3 days)

  • Freeze two portions - defrost before reheating thoroughly


Tip: You should always use a different chopping board for meats and vegetables. This is why I will often refer to green and red chopping boards for food preparation! You can use any colours, but keep the two apart to prevent cross-contamination and bacteria growth. Making sure you clean up after handling chicken as well. As I used Quorn as a substitute, I can skip this bit of the 'housekeeping'!


If you like our recipes, then you may want tailored nutrition advice, so please get in touch for a free consultation with us at Team Lowden today.


Enjoy our One Pot Easy Curry Recipe
Enjoy our One Pot Easy Curry Recipe

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