Chicken Korma (Diet)

Ingredients

• 700g raw skinless chicken breast
• 200g Anchor Protein Plus plain unsweetened yoghurt
• 12g garlic — staple
• 3g ground ginger — staple
• 40g tomato paste
• 200g onions — staple
• 3g ground cumin — staple
• 3g ground turmeric — staple
• 3g garam masala
• 40ml cheap house cooking cream (not premium pouring cream)
• 200ml pasteurised trim milk
• 200ml prepared beef stock (not concentrate) — staple
• 8g brown sugar — staple
• 20g ground almonds
• 200g dry white rice — staple
• 250g fresh broccoli florets
• 200g fresh carrots
• 200g fresh green beans
• 5ml neutral oil, MEASURED TOTAL for all cooking — staple
• 2g salt and black pepper, measured/to taste

Add this — Thanja

• 80g dry white rice
• 160g naan bread
• 120ml cheap house cooking cream (not premium pouring cream)
• 30g ground almonds

Quantities are for HER TWO serves of the four-serve batch. Keep separate from Declan’s portions. Adds per Thanja serve: ~669 kcal, 35.2g fat, 75.2g carbs.

Method

1. Mix Anchor yoghurt, garlic, ginger and tomato paste. Coat diced breast and refrigerate for at least 30 minutes.
2. Soften sliced onions in the measured oil and a splash of water. Stir in cumin, turmeric and garam masala, then add chicken and all its marinade.
3. Add measured cooking cream, trim milk, stock, sugar and ground almonds. Simmer gently for about 10–15 minutes, stirring, until chicken reaches 75°C; add water if the almond sauce thickens too much.
4. Add carrot and broccoli early enough to soften in the curry, then green beans for the final minutes; all vegetables must be cooked through.
5. Serve the entire curry over the measured cooked rice. Warm any Thanja-only naan separately and cook her cream/almond extras through in her portion of sauce.
6. Divide the shared base into four equal portions. Cook the listed extra starch separately (or in two separate ramekins for pies/lasagne), and add all Add this (Thanja) items only across her two portions. Heat cooking cream, cheese and any sauce extras thoroughly; fully cook any egg. No extra ingredients or unmeasured oil beyond those listed.

Notes

- Breast replaces thigh; a small amount of cooking cream and almonds retains the korma character with Anchor yoghurt/skim milk as most of the dairy. Original 870-kcal estimate explicitly excluded rice and naan: comparison adds 50g dry rice and 40g naan per serve (about 1170 kcal for its full plate). - Original serves 4; this variant makes four. Declan: estimated 617 kcal, 56.4g protein, 13.1g fat and 69.1g carbs per serve, INCLUDING the served carb, every sauce/coating and all measured oil. - Thanja’s base plus add-on is approximately 1286 kcal/serve, at least the 1170 kcal full-plate comparison used for this original. Add-ons supply both fat and carbohydrate. Original estimates and ambiguous portion sizes are approximate; this is not an individual pregnancy calorie prescription. - Nutrition is estimated from RAW meat, DRY rice/pasta or explicitly cooked noodle weights, and drained canned weights. Raw breast assumes 23g protein/100g; trimmed pork 21g/5g fat; lean beef mince 21.5g/5g fat. Brands, cuts, sauce sugar and pack labels vary; recheck purchased labels and recalculate before quoting precise macros. No fat-draining calorie credit is assumed. - Cook at least 162.5g whole vegetable ingredients per serve into the meal or roast on its tray; no side salad, fresh herbs, premixed vegetables, mayo, aioli or sour cream. Keep raw meat separate, cook meat to 75°C and all vegetables through; never use precooked meat as the main protein. - Cool leftovers promptly in shallow containers, refrigerate/freeze promptly, and reheat piping hot throughout. Freeze portions not needed within two days. Rice requires prompt cooling too. Use pasteurised dairy, heat cheese/cream sauces thoroughly and cook egg fully set. - Parent protein alternatives remain possible, but these quantities/macros use the listed lean cut. Reprice all eligible options and recalculate portions, fat and calories for any swap; no lamb or unrequested steak.