MetMUnch’s Meal of the Month – Not-Quite-Chicken Curry

Not-Quite-Chicken Curry

We’re right in the middle of exam season so why not try a quick, easy and comforting meal –our Not-Quite-Chicken Curry.

Why’s it not-quite-chicken curry? Because it’s chicken curry, but not quite. We’ve swapped the chicken for a veggie replacement – better for the environment, but you still get that good protein source. Combined with the carbohydrates, fibre, vitamins and minerals of the other ingredients (plus getting two of your five a day veggies), you can’t go wrong.

Keep an eye on @MetMUnch and MetMUnch.com over the next month for study tips and more. Good luck, everyone!

MetMUnch

This month’s Meal of the Month was created by Emily and Isabelle!

Ingredients (Serves 2)

  • Asda chicken tikka masala curry powder. 2 tbsp.
  • Natural yoghurt. 6 tbsp.
  • Quorn chicken pieces. 2 handfuls.
  • Red pepper. ½.
  • Salad tomatoes. 2 medium.
  • Small onion. ½ the vegetable.
  • Wholegrain basmati rice. 1 portion, roughly 60g.
  • Squeezed lemon. ½.
  • Olive oil. 1 tsp.
  • Fresh coriander. 2 heaped tbsp.

Method

  • Pour rice into a saucepan, put to one side.
  • Mix yoghurt, lemon and curry powder together in a bowl.
  • Chop tomatoes, pepper, onion and coriander.
  • Stir Quorn chicken pieces into yoghurt mixture until coated.
  • Add water to rice until the saucepan is ¾ full, bring to the boil. When boiling, time the rice for 25 minutes.
  • Add olive oil to the frying pan, fry onions for 3-4 minutes until light golden. Add Quorn chicken pieces to the frying pan. Turn up to a high heat. Add tomatoes and peppers.
  • Stir for approx. 10 minutes, until Quorn has softened.
  • Pour rest of yoghurt mixture into the saucepan, stir until bubbling. Turn down to a low-heat, until rice is ready.
  • After 25 minutes/when the rice is ready, drain and pour onto a plate.
  • Turn the heat of the frying pan up until curry is bubbling. Serve and enjoy. Sprinkle chopped coriander on top.

Nutrition Facts & Guidelines

Quorn Chicken:

  • Protein source.
  • Low in saturated fats.
  • Gluten free.

Rice:

  • Carbohydrate source.
  • High in fibre gluten-free & cholesterol free.
  • Sources of magnesium, phosphorus, selenium, thiamin, niacin and vitamin

Red peppers, tomatoes & onion:

  • Rich in vitamins and minerals.
  • Provide two portions of your five a day!

 

 

 

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