Serves 2.
Ingredients:
- 1 small onion
- Minced or fresh garlic
- Minced or fresh ginger
- Vegetables of you choice - I had cauliflower, capsicum, mushroom and spinach
- 1 can of tomatos
- 185g can of tuna or 250g of skinless boneless chicken breast, sliced or 300g fresh fish.
- Hot curry powder
- Spicy boss sauce (worchestershire sauce)
Heat a large frying pan and spray lightly with cooking spray. Allow to get to almost smoking and throw in your chopped onion and garlic, brown off and add your chicken or fresh fish if you are using chicken/fish.
When your chicken is almost cooked add the tomato, veges and ginger and turn the heat down, put the lid on and allow to steam until the veges are are almost done .. When the veges are almost soft add your curry powder to taste ( I used a couple of dessert spoons), a dash of Boss sauce and the tuna if you are using tuna.
Allow to steam through for about 10mins and then serve.
I served this on Mung bean thread noodles as I was having a high carb day, but you can serve it on brown rice or just as it is if you arent having the extra carbs at tea time.
Nutrient Profile per serve with the noodles and using fresh cod:
Energy: 279cals
Fat: 3.4g
Protein: 35g
Carbs: 36g
Please note that the Nutrient profile is indicative only and if you want a more exact profile for your own curry go to http://www.calorieking.com.au/ and enter your ingredients for an accurate reading for your meal.
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