Spicy chicken and peanut curry ()Spicy chicken and peanut curry () © Copyright

Healthy spicy chicken and peanut curry

Give performance nutritionist Joseph Agu’s spicy chicken a go and see how fats can boost your energy levels

With more than 70g of high-quality protein per serving, this special take on an Indian dish makes for an excellent post-workout dinner, especially on those cold winter evenings. The medley of garlic, onions and red chillies carry potent anti-viral and anti-bacterial properties, helping you to shake that stubborn cold.

The versatility of this dish can be used  to meet your specific dieting goals, too. For low carbers, reducing the quantity  of rice is the obvious choice, while swapping out chicken thighs for breasts will bring the fat content down.

Ingredients (serves 2)

  • 4 chicken thighs, boneless
  • 1 tsp ground coriander
  • Salt and black pepper
  • 1 onion, sliced
  • 1 garlic clove, sliced
  • 1-2 red chillies, finely sliced
  • 1 red pepper, sliced
  • 4 tbsp Hi-PRO crunchy peanut butter
  • 2 tbsp tomato puree
  • 750ml chicken stock
  • 1 bay leaf
  • 1 tbsp light olive or vegetable oil
  • 200g brown rice
  • 1 tbsp peanuts, roughly chopped
  • 40g spring onions, sliced
  • A few sprigs of fresh coriander, chopped

Method

  1. Season the chicken with salt, pepper and coriander. Heat oil in a large, deep frying pan, and brown the chicken. Push to the side of the pan and turn down the heat to medium.
  2. Add onions, and fry for two to three minutes. Add garlic, chillies and peppers, and fry for two minutes. Add peanut butter, tomato puree, stock and bay leaf and stir well.
  3. Bring to the boil and then reduce to a simmer. Cover and then cook in the oven for 45 minutes. Add more water if required.
  4. Meanwhile, cook the brown rice, then drain and mix in half the chopped coriander and half the spring onions.
  5. Check that the chicken is completely cooked through. Serve with rice and sprinkle with the remaining coriander, spring onions and the chopped peanuts.

Nutritional info per serving

Calories: 533

Protein: 38.5g

Fat: 36.9g

Carbs: 56.6g

 

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