Chicken Curry and Rice


Calories Protein Fat Carb
554 43g 13g 80g


Dry saute the cinnamon stick, cardamon pods, peppercorns, coriander seeds, cumin seeds and bay leaves for 4 minutes to release their oils and aroma. Grind together and pass through a sieve. If you prefer to use ready powdered versions just use smaller amounts of each. Add the turmeric, garam masala and paprika. Put to one side. Saute the onions gently for about 10 minutes until they're nicely browned. Add the peppers and saute gently for a further 4 minutes. Add the garlic and ginger purees and cook for 2 minutes. Add the chopped tomatoes and gently simmer for 30-40 minutes. Let it break down into a sauce. Meanwhile cook the brown rice according to the packet instructions. Once the tomatoes have broken down add the chicken and spice mix. Cook for a further 15 minutes (or until the chicken is cooked through, keep it nice and moist). Serve with the brown rice and finish with a generous handful of chopped coriander and squeeze of lemon. You could also add a little natural yoghurt or coconut milk if you like. 


  • Serves 4

  • Spice mix

  • 20g cinnamon stick

  • 3g cardamon pods

  • 4g peppercorns

  • 1/2g coriander seeds

  • 2g cumin seeds

  • 2 bay leaves

  • 3g turmeric

  • 2g garam masala

  • 3g paprika

  • 200g onions, chopped or sliced

  • 650g tomatoes, roughly chopped

  • 180g red peppers, chopped

  • 3 cloves of garlic (20g), pureed

  • 20g ginger, pureed

  • 650g skinless chicken thighs

  • 30g tomato puree

  • 200g brown basmati rice

  • 1 lemon, wedges for garnish

  • Small bunch of coriander, chopped

These tables let you know if this recipe is suitable for your body-type and goal (Fat loss / Sculpt / Muscle gain). They show whether it’s a recipe you can enjoy before or after 5pm as part of your plan and if you need to adapt it slightly by adding or removing carbohydrate.


Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes No
Meso-Endomorph Yes No
Endomorph Yes No


Meals before 5pm Meals after 5pm
Ectomorph Yes Yes
Ecto-Mesomorph Yes Yes
Mesomorph Yes Yes
Meso-Endomorph Yes Yes
Endomorph Yes Yes