After a couple of months of no timetables and long, lazy suppers, it’s back to school tomorrow and time to dig out some quick and easy midweek meals again. This one’s also a perfect student dinner, so if you’re heading off to uni this Autumn and want a cheap, simple, carb-counted curry, here you go.
“Chickpeas! Get in!” said the kids, the first time I made this. Surprisingly popular, chickpeas are also cheap and pad it out so you don’t have to use so much chicken. Plus they’re a good low GI protein/carb combo. Throw in some fresh or frozen spinach, a jar of a decent quality curry sauce, serve with basmati rice and it’ll be a lot kinder to your blood sugar than a take-away.
Ingredients (serves 4)
- 1 small onion, diced
- 400g diced chicken breast
- 200g of chickpeas (that’s half a tin), drained and rinsed
- 400g jar of decent curry sauce with as low sugar/low fat as you can (the one I use is a tikka masala with 9g carbs per 100g)
- Handful of fresh or frozen spinach
- 500g (cooked weight) basmati rice
- Fry the onion in a little rapeseed oil until soft and golden
- Add the chicken and fry until fully cooked through
- Stir in the sauce, and add the chickpeas. You may need to add a little water too
- While it’s simmering, steam the rice
- Add the spinach towards the end of cooking
50g per portion (including 125g of basmati rice)