Challenge Fat Loss: Casseroles &

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Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary.

Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

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Contents

Casseroles & stews Curries Winter stew 1 Batch beef 17 Coconut stew 2 Chicken black 18 Sensational stew 3 Cauliflower & broccoli curry 19 Italian bean stew 4 Chicken 20 Warming stew 5 Sri Lankan fish curry 21 & sweet curry 6 Fragrant curry 22 Quick fish stew 7 Overnight beef curry 23 Authentic curry 8 Sri Lankan style chicken curry 24 Low carb slow cook Prawn red curry 25 beef stew 9 Beef mince curry 26 Spicy haddock stew 10 South Indian fish curry 27 Easy lamb stew 11 Easy lamb 28 Chicken & butter bean stew 12 Almond chicken curry 29 Crispy tarragon baked Lamb dhansak 30 chicken 13 Fish masala 31 Kashmiri lamb roast 14 Coconut beef curry 32 Scottish stovies 15 Lamb 33 Sri Lankan lentil dhal 16 Haddock coconut masala

curry 34

Creamy coconut fish dhal 35 Lamb curry 36 Winter vegetable stew

1 tsp ghee or organic coconut oil Melt the ghee / oil in a large saucepan over half a butternut squash, peeled, a medium heat. seeds removed, diced Add the butternut squash and gently sauté 1 aubergine, diced for 8-10 minutes, stirring occasionally. 3 bell-peppers (any colour), diced Add the aubergine and peppers and sauté 600g tinned chopped tomatoes for 5 minutes, stirring. 500ml fresh vegetable or chicken Add the tinned tomatoes and stock and stock (or use 1 organic stock cube) bring to the boil. Reduce to a gentle simmer 11/2tsps ground and add the , salt and pepper. 1 tsp ground Cover and cook for 25 minutes, stirring 1/2 tsp ground occasionally. 1/2 tsp ground salt and pepper to season Add the and cook for 10 minutes, then serve. 400g tinned chickpeas, drained and rinsed Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. SERVES 3

PER SERVING: 349 Calories 57g Carbs 19g Protein 5g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 1 Coconut stew

4 small shallots, roughly chopped Mix the shallots, fresh coconut and 75g fresh coconut, grated in a bowl. Melt the coconut oil in a large saucepan over a medium heat and add the 2 garlic , finely chopped coconut mixture. Sauté for two minutes. 1 tbsp coconut oil Add the chicken, cucumber, cauliflower, 300g fresh chicken breast, diced spring , turmeric and cumin. Sauté 175g cucumber, peeled and sliced for one minute then add the coconut milk 1 small cauliflower head, cut and bring to a rapid simmer. into florets Reduce heat and cover and cook for 2 spring onions, finely chopped around 12-15 minutes or until cauliflower 1 tsp turmeric is cooked.

½ tsp ground cumin Add salt to taste, stir well and remove 250ml unsweetened coconut milk from heat. Stir in the yoghurt and serve. salt to taste Once cooled, store any leftovers in an 150g plain yoghurt (use airtight container and refrigerate for up to 3 dairy free yoghurt if preferred) days or freeze on same day.

SERVES 3

PER SERVING: 426 Calories 19g Carbs 38g Protein 22g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 2 Sensational stew

2 tsps organic butter or Melt the butter / oil in a large saucepan. Add coconut oil the onions and sauté gently for 5 minutes, stirring occasionally. 2 white onions, chopped 8 green finger chillis, sliced Add the green chillis, scotch bonnet, ginger and garlic, stir and cook for 2 minutes. 1 scotch bonnet, sliced 6 cloves garlic, finely chopped Add the beef, spices, salt and pepper, and stir 30g fresh ginger, finely chopped well to coat the beef.

600g diced beef Add the tomatoes and stir well. Cook for 1-2 2 tsps garam masala minutes. Add the stock, bring to a boil, then 2 tsps turmeric reduce to a simmer. Cover and cook for 2-3 hours (or until beef is tender), stirring every 1 tsp seeds 30 minutes. 5 pods 2 tsps chilli powder Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same 1 tsp sea salt flakes day. 1 tsp ground black pepper 1/2 pint fresh chicken stock Serving suggestion: (or use 1 organic stock cube) Serve with steamed or cauliflower rice if you’re watching your carbs and some leafy 200g tinned chopped tomatoes green

SERVES 5

PER SERVING: 291 Calories 13g Carbs 35g Protein 11g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 3 Italian bean stew

1/2 tbsp olive oil Heat the olive oil in a large saucepan over 1 medium sized white , finely a medium heat. Add the onion and sauté for 2-3 minutes until softened. sliced 1 small courgette Chop the courgette into half moon shapes and add to the onion along with the 400g tin of cannellini beans, drained drained beans and Italian seasoning. 1 tsp Italian seasoning Fry for 30 seconds then add the 150g tomato passata passata and salt. 1/2 tsp sea salt Warm the stew through for 5 minutes on 100g pitted Italian olives, sliced a medium heat. Add the olives to the stew a few fresh basil leaves and stir. Serve topped with fresh basil.

Store any leftovers in an airtight container SERVES 2 and refrigerate for up to 3 days or freeze on same day.

Serving suggestion: Sprinkle on some nutritional yeast when serving for added flavour and protein

PER SERVING: 280 Calories 32g Carbs 11g Protein 12g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 4 Warming stew

1 tbsp coconut oil or organic butter In a large saucepan, melt the oil / butter 1 small white onion, finely chopped over a medium heat. Add the onion, and sauté gently until soft. Transfer to a plate. 850g lean casserole beef, diced handful closed cup mushrooms, Add the beef to the saucepan and brown on all sides for around 3-5 minutes. sliced Transfer to a separate plate. 3 cloves garlic, finely chopped 2 medium sized carrots, peeled Add the mushrooms to the saucepan and cook for 3-5 minutes until soft. Add the and chopped garlic and cook for two minutes, stirring half a swede, diced frequently. 375g potatoes, peeled and chopped Return the beef and onions back into the 2 medium sized parsnips, cut into saucepan. Stir in the carrots, swede, strips parsnips and potatoes and add the stock. 1 organic stock cube dissolved in There should be enough liquid in the pan to almost cover the vegetables. 1 pint boiling water sprig fresh rosemary Add the rosemary and tomato purée and 1 tbsp tomato purée season well. Cover and simmer for up to two hours. Top up with fresh water if salt and pepper to season necessary. The sauce will thicken as the potatoes cook. SERVES 4 Once cooled store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING: 501 Calories 29g Carbs 76g Protein 9g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 5 Lentil & sweet potato curry

2 tsps organic butter or coconut oil Heat the butter / oil in a large saucepan 12 shallots, chopped over a gentle heat. Add the shallots and the salt and sauté, stirring occasionally, 1/2 tsp sea salt flakes until the onion softens. 2 sweet potatoes, peeled and Add the sweet potato, ginger, garlic, curry cut into 1 inch chunks powder and bay leaf and sauté for one 1 inch piece fresh ginger, minute until fragrant. peeled and finely chopped Add the boiling water and stir in the 2 small garlic cloves, chopped . Reduce the heat to medium / low, 1 tbsp curry powder cover and simmer for around 18-20 1 bay leaf minutes, until the lentils break down and the sweet potatoes are tender. 500ml boiling water 150g red lentils (dry weight) Season to taste with salt and pepper and salt and pepper to season serve.

Once cooled, store any leftovers in an SERVES 3 airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING: 235 Calories 44g Carbs 8g Protein 3g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 6 Quick fish stew

10g organic butter or coconut oil Melt butter / oil in a large saucepan over a 2 garlic cloves, finely chopped medium heat. Add the garlic and stir well. Cook for 30 seconds. 1½ tsps ground cumin 1 tsp paprika Add the cumin, paprika and salt and cook for one minute, stirring continuously. 1 tsp Himalayan salt 250ml cold fresh water Add the water and tomatoes. Bring to the 1 x 400g tin chopped tomatoes boil, then reduce to a simmer. Add the pepper, and simmer for 5 minutes. 8 cherry tomatoes 1 green pepper, deseeded and Add the fish and cherry tomatoes and cook cut into chunks for 10 minutes until the fish falls apart. Break the fish up with a wooden spoon. 1kg white fish fillets, cut into chunks Stir in the coriander and remove from heat. 60g fresh coriander, finely Serve with a wedge of lemon. chopped Store any leftovers in an airtight container 1 lemon, cut into four wedges and refrigerate for up to 3 days or freeze on same day.

SERVES 5 Suggestion: Tastes great with a serving of fresh green leafy vegetables, such as spinach or kale

PER SERVING: 253 Calories 6g Carbs 46g Protein 5g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 7 Authentic curry

1 tbsp cumin seeds 1 tbsp ghee or coconut oil 5 medium sized onions, diced 5-10 garlic cloves, finely chopped 1-2 inch piece fresh ginger, peeled and finely chopped 5 green chillis, finely chopped 600g fresh chicken breast, diced 2 tbsps ground turmeric 1 tbsp garam masala 1 tbsp masala 1 tbsp sea salt flakes 1 x 400g tin chopped tomatoes In a large pan, roast the cumin seeds gently 50ml cold fresh water over a medium heat for 30-45 seconds. Melt the ghee or oil and add the onions. 30g per person uncooked basmati Cook over a medium heat until the onions rice plus 30g per person cauliflower, are soft. Stir in the garlic, ginger and chillis. finely chopped Cook for 1 minute. handful fresh coriander, finely Add the chicken and cook for 2 minutes. chopped Then add the spices and salt. Stir well, coating the meat in the spices. Add the tin of tomatoes, and the water and simmer SERVES 4 for 10 minutes. Add more water if the mixture seems too dry. Cover and simmer for one hour.

Meanwhile, add the rice to a pan of cold salted water and bring to the boil. Simmer gently until cooked and drain well, reserving the water.

Bring the water back to the boil, then add the cauliflower. Cook for 2-3 minutes and PER SERVING: drain. Serve garnished with coriander. 514 Calories 52g Carbs Once cooled store any leftovers in an 54g Protein 10g Fat airtight container and refrigerate for up to 3 days or freeze on same day.

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 8 Low carb slow cook beef stew

500g lean beef, diced 100g carrot, peeled and diced Preheat the oven to 170˚C/350˚F. 100g swede, peeled and diced 150g baby button mushrooms Place all of the ingredients in a large casserole dish or slow cooker and mix well. 100g white onion, diced 2 garlic cloves, finely chopped Cook for 2-3 hours or until the beef is tender. Serve. 400ml beef or vegetable stock a pinch of dried rosemary Store any leftovers in an airtight container a pinch of dried thyme and refrigerate for up to 3 days or freeze on same day. a pinch of salt and pepper

SERVES 3

PER SERVING: 310 Calories 8g Carbs 38g Protein 14g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 9 Spicy haddock stew

1 tsp ghee or organic coconut oil Melt the ghee / oil in a large saucepan over 1 tsp black mustard seeds a medium heat. 1 cinnamon stick Add the mustard seeds, cinnamon stick, 10 curry leaves curry leaves, bay leaves and peppercorns. Heat, stirring for 1 minute. 2 bay leaves 8 peppercorns Add the onion and sauté for 2-3 minutes, 1 onion, chopped stirring. Add the carrot and squash and sauté gently for 8-10 minutes until soft. 2 small carrots, chopped ½ a medium sized butternut squash, Add the fish, turmeric, salt, coconut milk, roughly chopped and cold water / almond milk. Bring to the boil then reduce to a simmer. Cover and 600g haddock fillets cook for 20 - 30 minutes. 2 tsps turmeric a pinch of sea salt Ensure that the fish is thoroughly cooked before serving. 170ml coconut milk 150ml cold water or Store any leftovers in an airtight container unsweetened almond milk and refrigerate for up to 3 days or freeze on the same day. SERVES 4

PER SERVING: 330 Calories 16g Carbs 35g Protein 14g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 10 Easy lamb stew

2 tsps ghee or coconut oil Melt the ghee / oil in a large saucepan over 300g white onion, finely chopped a medium heat. Add the onion and sauté gently for 3-4 minutes, stirring. 350g carrot, peeled and sliced 500g stewing lamb, visible fat Add the carrot and sauté for 3-4 minutes, stirring occasionally. removed, diced 2 cloves garlic, finely chopped Add the lamb, stir well and cook for 4 1 sprig fresh rosemary minutes. Stir occasionally to seal on all sides. 500ml lamb or vegetable stock, made with one organic stock cube Add the garlic and rosemary and fry gently 350g all rounder potatoes, peeled for 2 minutes, stirring. and chopped Add the potatoes and stock and stir well. salt and pepper to season Season with salt and pepper. Bring to the boil then reduce to a simmer. Cover and cook for 30 minutes. SERVES 4 If the mixture is too dry or thick, add some boiling water. Stir well and cook for one Serving suggestion: hour, or until the lamb is tender (checking the thickness of the stew halfway through Serve with steamed greens of your cooking time). choice. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING: 465 Calories 30g Carbs 30g Protein 25g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 11 Chicken & butter bean stew

2 tsps ghee or coconut oil Melt the ghee / oil in a large saucepan over 1 medium sized white onion, finely a medium heat. Add the onion and sauté, for 3-4 minutes, stirring until soft. chopped 2 celery sticks, finely chopped Add the celery and carrot and sauté, stirring, for 3-4 minutes. Add the garlic and gently fry 1 medium sized carrot, peeled and for 3 minutes, stirring. Transfer the contents of sliced the saucepan to a plate and set aside. 4-5 cloves garlic, finely chopped Add the chicken to the saucepan and cook 350g fresh chicken breast, diced for 4-5 minutes, stirring to seal on all sides. 1-2 sprigs fresh rosemary Add the rosemary and cook for 2-3 minutes, handful of cherry tomatoes stirring. Add the cherry tomatoes and cook for 1 minute. 200g chopped tinned tomatoes 1 pint chicken stock (fresh or made Return the onions, celery, carrot and garlic with one organic stock cube) back to the saucepan and stir well. Stir in the tinned tomatoes and stock. Bring to the boil pinch of ground black pepper then reduce to a gentle simmer. Add the black 200g tinned butter beans, drained pepper, cover and cook for 5 minutes. 200g Savoy cabbage, shredded Stir in the butter beans, cover and cook for 5 minutes. Stir in the cabbage, cover and cook SERVES 4 for 3-4 minutes. Serve.

Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING: 252 Calories 19g Carbs 35g Protein 4g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES 12 Crispy tarragon baked chicken 500g sweet potatoes, scrubbed Preheat oven to 200˚C/400˚F. and cut into large pieces Bring a large saucepan of water to the 1kg bone-in chicken thighs, boil. Add the potatoes and cook for 5-10 skin on minutes, until soft. Drain and set aside. salt and pepper to season Place the chicken in a large bowl. Add the 2 tbsps olive oil salt, pepper and oil and mix thoroughly small bunch of fresh tarragon to coat.

2 tbsps sherry vinegar Transfer the chicken to a large saucepan 300g cherry tomatoes and cook over a medium heat for 10 200ml chicken stock minutes, stirring occasionally to seal the chicken on all sides.

SERVES 4 Bash the tarragon leaves in a pestle and mortar. Place the leaves in a bowl and add the sherry vinegar. Stir well and pour onto the chicken.

Add the tomatoes, stock and potatoes, and stir. Transfer the contents of the saucepan to a large ovenproof dish. Bake for 40 minutes until golden.

Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day.

PER SERVING: (chicken skin removed) 540 Calories 30g Carbs 42g Protein 28g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES 13 Kashmiri lamb roast

1 leg lamb on the bone (2 kg approx) Cut a criss-cross pattern in the leg of lamb. For the mix: Make the cuts approximately 1/2 inch deep. 4 cloves crushed garlic Mix all of the spice mix ingredients together equivalent amount of fresh ginger, (apart from the lemon juice). Rub the spices all over the lamb and deep into the cuts. grated 2 tsps cumin powder Squeeze the lemon juice over the lamb. 1 tsp turmeric powder Mix the yoghurt, ground almonds, pistachios 1/2 tsp ground black pepper and saffron in a bowl. Coat the lamb with the 1/2 tsp cinnamon powder mixture. Refrigerate for at least 8 hours. The 1/2 tsp ground cardamon seeds longer the better!

1/2 tsp chilli powder Preheat oven to 230˚C/450˚F. 1/4 tsp cloves (ground in coffee grinder or pestle & mortar) Pour the honey over the lamb and place in the oven. After 25 minutes, reduce oven 2 tsps salt temperature to 160˚C/325˚F and cook for juice of 1 lemon 21/2 hours. For the marinade: Remove from oven and allow to rest for 15 200ml natural yoghurt (use dairy free minutes. if preferred) 30g ground almonds Store any leftover lamb in an airtight container and refrigerate for up to 3 days or freeze on 30g ground pistachios same day. a pinch of saffron For the glaze: 2 tbsps of honey

SERVES 8

PER SERVING: 487 Calories 7g Carbs 45g Protein 31g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 14 Scottish stovies

1.4kg (peeled weight) all rounder Place the potatoes and onions in a large potatoes, peeled and cut into chunks saucepan. Add the water and stir well. 3 small white onions, peeled and Bring to the boil then reduce to a simmer. diced Cover and cook for 10 minutes. 1 3/4 pts cold water Add the sausages and season with salt and 400g pork sausages (minimum pepper. Stir and simmer for 30 minutes. 90% meat), cut into thick slices Check seasoning then mash the potatoes gently, to break them up. sea salt and black pepper to season Cook for a further 10 minutes, or until the SERVES 4 potatoes are cooked. Serve.

Store any leftover stovies in an airtight container and refrigerate for up to 3 days or freeze on same day.

Serving suggestion: Serve with plenty of steamed leafy green vegetables.

PER SERVING: 557 Calories 66g Carbs 26g Protein 21g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CASSEROLES & STEWS 15 Sri Lankan lentil dhal 2 tsps ghee or organic butter Heat the ghee or butter in a large 1 tsp black mustard seeds saucepan over a medium heat. Add the mustard seeds (if using), cinnamon sticks (optional) and curry leaves. Cook, stirring, for 30 12 curry leaves seconds. 2 small cinnamon sticks Add the onion and sauté for 1-2 minutes, 1 red onion, sliced until soft. Add the garlic and sauté, stirring, 2 cloves garlic, finely sliced for 1 minute.

1 tsp turmeric Stir in the spices and lentils and add the 11/2 tsps unroasted curry powder water. Bring to a boil, then reduce to a 1 tsp chilli powder simmer.

150g red lentils Cook for 20 minutes, or until the lentils are 100ml cold water cooked, adding more water during cooking 200ml coconut milk time, if the mixture becomes too dry.

1 tsp sea salt Stir in the coconut milk and salt and cook for 1 minute. Serve. SERVES 3 Store any leftovers in an airtight container for up to 3 days or freeze on the same day.

Serving suggestion: Serve with steamed rice, or as a side dish with a curry

PER SERVING: 335 Calories 37g Carbs 13g Protein 15g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 16 Batch beef balti

2 tsps ghee or organic butter If you have a slow cooker, simply place 400g tinned chopped tomatoes all ingredients in the cooker. Cook for 3+ hours. Add more stock if the balti becomes 5 cloves garlic, peeled and too dry. crushed Alternatively, place a large saucepan over a 4 tsps ground cumin medium / high heat. Add 1 tsp ghee/butter, 5 tsps garam masala tinned tomatoes, garlic, cumin, garam 2 tsps ground turmeric masala, turmeric, ginger, chilli powder and salt. Cook for 4 minutes, stirring 25g fresh ginger, finely chopped frequently. 2 tsps chilli powder 1 tsp sea salt Add the stock and the coriander and simmer for 15 minutes, stirring 250ml fresh chicken stock (or use occasionally. Add more stock if the balti 1 organic stock cube) becomes too dry. 1 large handful coriander, finely Season the beef with black pepper. chopped Heat the remaining ghee/butter in a 1kg beef, diced frying pan and sauté the onion and green 1 tsp ground black pepper pepper for 3 minutes. 3 medium white onions, sliced Add the beef and baby tomatoes and 1 green bell pepper, diced cook until the beef is browned, stirring 10 baby plum tomatoes, chopped frequently. Pour the contents of the frying pan into the saucepan and cook for 5 minutes. Serve. SERVES 6 Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING: 306 Calories 15g Carbs 39g Protein 10g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 17 Chicken black curry

2 tbsps white vinegar Combine the vinegar, unroasted curry 2 tsps unroasted curry powder powder, salt and pepper in a bowl. Add the chicken and stir well, coating thoroughly. 1/2 tsp sea salt 1 tsp ground black pepper Melt the coconut oil in a large saucepan over a medium heat. Add the onion, chillis, 300g fresh chicken breast, diced cardamom pods, cloves, curry leaves, 1 tbsp coconut oil ginger and cinnamon stick. Cook for 1 small red onion, sliced around 5 minutes, stirring frequently, until the onion has softened. 4 green chilli peppers, halved lengthways Reduce heat to low and continue to 4 green cardamom pods cook, stirring, until the onion starts to caramelise - around 10 minutes. 6 whole cloves 12 curry leaves Add the garlic, stir well and cook for one 1 tsp fresh ginger, chopped finely minute. Add the chicken mixture, water and tomato. Stir well and cook for around 1 small cinnamon stick 10 minutes. 5 cloves garlic, chopped finely 100ml cold water Add the roasted curry powder and stir well. Slowly stir in the coconut milk and simmer 1 medium sized beef tomato, for 2-3 minutes, stirring constantly. chopped 2 tsps roasted curry powder Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on 200ml light coconut milk same day.

SERVES 2

PER SERVING: 382 Calories 23g Carbs 41g Protein 16g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 18 Cauliflower & broccoli curry 4 cardamom pods Place a large saucepan over a medium 1 tsp fenugreek seeds heat. Add the cardamom pods and fenugreek seeds and roast for 30 seconds, 1 tsp ghee or organic butter stirring frequently. 1 small white onion, chopped Add the ghee / butter and stir until melted. 1/2 tsp coriander powder Add the onion and sauté for 4 minutes, 1 tsp garam masala stirring frequently. 10-15 curry leaves Add the spices and salt and stir well. Add 1 tsp turmeric the stock and bring to the boil. pinch of sea salt flakes 60ml fresh vegetable or chicken Add the cauliflower and broccoli and reduce to a gentle simmer. Cover and cook stock (or use 1 organic stock cube) for 15 minutes. 200g cauliflower, cut into florets 200g broccoli, cut into florets Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. SERVES 2

PER SERVING: 152 Calories 20g Carbs 9g Protein 4g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 19 Chicken biryani

2 tsps ghee or organic coconut oil Melt the ghee / coconut oil in a large 1 small red onion, finely chopped saucepan over a medium heat. Add the onion and gently sauté for 3-4 minutes, 5 garlic cloves, finely chopped stirring. 1 thumb sized piece fresh ginger, Add the garlic and ginger and sauté for 2-3 finely chopped minutes, stirring. Add the chillis and baby 3-5 green chillis, finely chopped tomatoes and sauté for 1 minute, stirring. handful baby tomatoes, halved Add the chicken and cook for 3-4 minutes, 700g fresh chicken breast, diced stirring. 250ml fresh chicken stock (or use one organic stock cube) Add the stock and bring to the boil then reduce to a simmer. Add the tomato purée, 2 tbsps tomato purée salt, curry powder and rice / cauliflower. salt to season Stir well. 2-3 tsps medium curry powder Cover and simmer gently for around 200g basmati rice or grated 15-20 minutes until rice is cooked through, cauliflower checking regularly. Add more stock or boil- juice of 1 lemon or lime ing water if the mixture becomes dry. Add the lemon / lime juice, stir and cook SERVES 4 for 1 minute.

Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on the same day.

PER SERVING: 433 Calories 47g Carbs 50g Protein 5g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 20 Sri Lankan fish curry

400ml cold water In a large saucepan, bring the water to the 4 cloves garlic, sliced finely boil, then reduce to a simmer. 4 small red onions, sliced finely Add the garlic, onions, curry leaves, chilli 10 curry leaves powder, gamboche, salt, fenugreek seeds, fish, saffron, unroasted curry powder and 1 tsp chilli powder chilli peppers. 1 large gamboche (optional) 1 tsp sea salt flakes Cook for 15 minutes, stirring occasionally. 1/2 tsp fenugreek seeds Add the coconut milk and cook for 2 400g white fish fillets (fresh or frozen) minutes, stirring frequently. pinch of saffron Stir in the lime juice. 1 tsp unroasted curry powder 3-4 green chilli peppers, sliced finely Store any leftovers in an airtight container 200ml coconut milk and refrigerate for up to 4 days or freeze on the same day. juice of half a lime

SERVES 2

PER SERVING: 451 Calories 31g Carbs 39g Protein 19g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 21 Fragrant chickpea curry

1 tbsp coconut oil Heat the coconut oil in a large saucepan 1/2 a medium-sized red or white over a medium heat. Add the onion and sauté for 2 minutes, stirring occasionally. onion, finely sliced 4 cloves garlic, finely chopped Add the garlic, ginger and chilli pepper. Sauté for 2-3 minutes, stirring frequently. 1 thumb-sized piece fresh ginger, finely chopped Add the Thai curry paste, coconut milk, 1 green chilli pepper, chopped boiled water and dried spices. Simmer over a medium heat for 5 minutes. 50g Thai red or yellow curry paste 150ml coconut milk Add the cauliflower and reduce heat to 100ml recently boiled water medium / low. Cover and cook for 10 minutes, stirring occasionally. 1 tsp ground turmeric 1 tsp curry powder Add the chickpeas, stir and cook for 2 1/2 tsp ground coriander minutes to heat through.

1/2 tsp ground cinnamon Meanwhile, assemble the salad ingredients. 200g cauliflower, cut into florets Spoon the curry over the centre of the 100g tinned chickpeas, rinsed salad and serve with lime wedges. and drained Store any leftover curry in an airtight for the salad: container and refrigerate for up to 3 days or 100g mixed lettuce leaves freeze on same day. a large handful coriander 1/2 a ripe avocado, finely sliced to serve: lime wedges

SERVES 2

PER SERVING: 419 Calories 34g Carbs 10g Protein 27g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 22 Overnight beef curry 700g beef, diced Mix everything up in a bowl (except the 2 large white onions, finely ghee / oil and tinned tomatoes). chopped Transfer to a sealable storage bag and 6 cloves garlic, finely chopped refrigerate for at least 4 hours or overnight. a thumb sized piece of fresh ginger, finely chopped In a large saucepan, melt the ghee / oil 6 green chillies, finely chopped over a medium heat. Empty the contents of the bag into the saucepan and cook for 2 tsps ground fenugreek 10 minutes, stirring until the onions have 1 tsp ground turmeric softened and the beef is brown all over. 1 tsp ground garam masala Add the chopped tomatoes and a splash of 1 tsp whole garam masala cold water. Cover and cook for 2-3 hours (optional) until the beef is tender. Add more water a pinch of sea salt whilst cooking if the mixture becomes too dry. 2 tsps ghee or coconut oil 1 tin chopped tomatoes Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on same day. SERVES 4

PER SERVING: 330 Calories 15g Carbs 45g Protein 10g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 23 Sri Lankan style chicken curry

2 tsps ghee or coconut oil Melt the ghee/oil in a large saucepan over 1 cinnamon stick a medium heat. Add the cinnamon stick, mustard seeds and curry leaves and cook 1 tsp mustard seeds for 2-3 minutes, stirring frequently. 20-25 curry leaves Add the onions and sauté for 3 minutes, 3 small red onions, finely sliced until soft. Add the garlic, ginger and chillis 40g fresh ginger, finely chopped and cook for 3 minutes, stirring. Add the 8 garlic cloves, finely chopped chicken and cook for 3-4 minutes, stirring well. 4-6 green chillis, finely chopped 800g fresh chicken breast, diced Add the tomatoes and stock and stir well. 1 tin chopped tomatoes Turn up the heat to medium/high then reduce to a gentle simmer. Cover and cook 200ml fresh chicken stock (or use for 5-6 minutes, stirring occasionally. 1 organic stock cube) 2 tsps unroasted curry powder Add the remaining spices and salt and pepper. Cover and cook for 8-10 minutes. 1 tsp turmeric 1 tsp salt Store any leftover curry in an airtight 1/2 tsp ground black pepper container and refrigerate for up to 4 days or freeze on same day.

SERVES 4 Serving suggestion: Serve with steamed rice.

PER SERVING: 419 Calories 22g Carbs 67g Protein 7g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 24 Prawn red curry

10g coconut oil 20g Thai red curry paste Melt the coconut oil in a large frying pan. 1 large red chilli, sliced Add the Thai red curry paste and cook for 6 baby plum tomatoes 2 minutes in the oil to allow the flavours 75g bamboo shoots to release.

150g coconut milk Add the red chillis, baby tomatoes and 200g uncooked and peeled king bamboo shoots. Stir fry for 1-2 minutes. prawns Add the coconut milk and stir well. 1 tsp fish sauce (nam pla) handful of fresh coriander, chopped Add the prawns and simmer for 7-8 fresh lime wedges minutes or until thoroughly cooked through.

SERVES 1 Stir in the fish sauce.

Serve with the fresh coriander and lime.

Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day.

PER SERVING: 431 Calories 15g Carbs 41g Protein 23g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 25 Beef mince curry

1 tsp ghee or coconut oil Melt the ghee/oil in a frying pan. 75g white onion, finely chopped Add the onion and sauté gently for 2-3 4 cloves of garlic, finely chopped minutes. a thumb sized piece of fresh Finely chop the garlic, ginger and chillies. ginger, finely chopped Add to the frying pan and fry for 2 3-4 green chillis, finely chopped minutes. 500g beef mince Add the beef mince, breaking it up with 200g tinned chopped tomatoes a spoon. Cook for 5 minutes or until the 20g tomato purée mince has browned. 100ml cold water Add the chopped tomatoes, tomato purée 2 tsps meat masala curry powder and 100ml cold water. 1/2 tsp chilli powder 1/2 tsp turmeric Cook for 5 minutes then add the spices and salt. Stir well and cook for 10-15 1/2 tsp sea salt minutes. 300g cauliflower, grated handful of coriander (optional), Steam the cauliflower for 4-5 minutes or until cooked to your liking. Serve the curry chopped on a bed of cauliflower rice and garnish with chopped coriander. SERVES 3 Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING: 426 Calories 12g Carbs 36g Protein 26g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 26 South Indian fish curry

350g white fish fillets, skin removed Place the fish in a bowl and add the pinch of cayenne pepper cayenne pepper and salt. 1 tsp sea salt Mix the mustard and water together in a 2 tsps English mustard jug and add half of the mixture to the fish. Stir well. 200ml cold water 2 tsps ghee or coconut oil Melt the ghee / oil in a large saucepan over 1 heaped tsp brown mustard seeds a medium heat. Add the fish and cook for 2 minutes each side. Remove fish from 1/2 tsp cumin seeds the saucepan and set aside. Add the cumin 1 medium sized onion, finely chopped seeds and mustard seeds to the pan and 2-4 green chillis, sliced lengthways gently sauté for 1 minute, stirring.

1/2 tsp garam masala Add the onion and sauté for 2-3 minutes, 1/2 tsp ground black pepper stirring. Add the chillis and cook for 2 1/2 tsp turmeric minutes, stirring. Add the garam masala, black pepper, turmeric and tomatoes and 2 medium sized tomatoes, chopped stir well. Cook for 2 minutes.

SERVES 2 Add the remaining mustard mixture and bring to the boil then reduce to a gentle simmer. Cook for 3-4 minutes, stirring occasionally. Add the fish back into the saucepan and cook for 4-5 minutes. Serve with steamed rice.

Store any leftover curry in an airtight container and refrigerate for up to 3 days or freeze on same day.

PER SERVING: 380 Calories 26g Carbs 36g Protein 11g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 27 Easy lamb vindaloo

10g ghee Melt the ghee in a large saucepan over a 5 dried red chillies medium heat. Add the dried red chillies, mustard seeds and curry leaves. Fry gently 1 tsp mustard seeds for 1 minute. 5-6 curry leaves Add the onion and sauté for 5 minutes 1 large white onion, finely diced until soft. 4 garlic cloves, finely chopped equivalent amount of fresh ginger, Add the finely chopped ginger and garlic. Stir and cook for 2 minutes. finely chopped 400g cooked lamb leg (make use of Add the lamb, water, cumin, coriander, leftovers after a lamb roast dinner) paprika, turmeric, chilli powder, cinnamon and salt. Stir to coat the lamb in the spices. 200ml water 1 tsp ground cumin Cover and simmer and cook for 20 1 tsp ground coriander minutes, stirring occasionally. Serve.

1/2 tsp paprika Store any leftovers in an airtight container 1 tsp ground turmeric and refrigerate for up to 3 days or freeze on 1 tsp chilli powder same day. 1/4 tsp ground cinnamon 1/2 tsp sea salt Serving suggestion: Serve with basmati rice and garnish with chopped coriander. SERVES 3

PER SERVING: 302 Calories 10g Carbs 34g Protein 14g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 28 Almond chicken curry 800g fresh chicken breast, diced Place the chicken in a bowl. Sprinkle on 1 tsp ground black pepper the black pepper and saffron, stirring to coat. Add the yoghurt and mix thoroughly. pinch of saffron threads Refrigerate for at least 30 minutes. 150g plain yoghurt (use dairy Melt the ghee/oil in a large saucepan over free if preferred) a medium heat. Add the onion and sauté 2 tsps ghee or coconut oil gently for 4-5 minutes, stirring. 1 medium white onion, sliced Add the ginger and garlic and sauté for 3 4 garlic cloves, finely chopped minutes, stirring. 20g fresh ginger, finely chopped 5 green cardamom pods Add all of the spices, chicken and water and bring to the boil. Reduce to a gentle 1 tsp ground coriander simmer and stir well. Cover and cook for 5 1/2 tsp cayenne pepper minutes, stirring occasionally. 1/2 tsp turmeric Stir in the ground almonds. Cover and cook 1/2 tsp sea salt for 4-5 minutes. Serve. 4 cloves 400ml cold water Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on 50g ground almonds same day.

SERVES 4 Serving suggestion: Serve with a variety of steamed fresh vegetables.

PER SERVING: 426 Calories 8g Carbs 67g Protein 14g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 29 Lamb dhansak

1 tsp ghee or coconut oil Melt the ghee/oil in a large saucepan. 1 large onion, finely chopped Add the onion and sauté for 5 minutes until soft. Add the ginger, garlic and dried 3 cloves garlic, finely chopped chillies/chilli powder to the saucepan. 1 inch piece fresh ginger, finely Cook for 2 minutes, stirring occasionally. Add the lamb, chopped tomatoes and half chopped of the boiling water and stir. 1 tsp dried red chillies, finely chopped or use 1 tsp chilli powder Add the cardamom, coriander, cumin and turmeric to the saucepan and stir. Add the 150g cooked lamb leg, diced lentils and remaining water, ensuring all of 200g tinned chopped tomatoes the ingredients are covered. You may need 500ml boiling water to add more water during the remaining cooking process as the lentils will absorb a seeds of 5 green cardamom pods, lot of water. Bring to a simmer and add the ground honey and vinegar, stirring well. 1 tsp ground cumin Place a lid on the pan and simmer gently 1 tsp ground coriander for 20 minutes. Check and stir occasionally, 1/2 tsp ground turmeric adding more boiling water if required. 150g red split lentils (pre-soaked You can cook it for longer if you want the lentils to break down more and give a for 10 minutes) creamier texture. 15g honey 2 tbsps white vinegar Meanwhile, bring a saucepan of water to the boil. Add the rice, stir once and simmer 40g per person basmati rice gently until cooked. Drain. Add the salt, stir 1/2 tsp sea salt well and serve.

Store any leftovers in an airtight container SERVES 3 and refrigerate for up to 4 days or freeze on same day.

PER SERVING: 473 Calories 73g Carbs 30g Protein 7g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 30 Fish masala

1 tsp ghee or coconut oil Melt the ghee / oil in a large saucepan over 1 white onion, finely chopped a medium heat. Add the onion and sauté for 3-4 minutes, until soft. 2 garlic cloves, finely chopped 10g fresh ginger, finely chopped Add the garlic, ginger, bell-pepper and 1/2 a yellow bell-pepper, chopped green chillis and gently fry for 3 minutes. 2 green chillis, finely chopped Add the chopped tomatoes, boiled water, 200g chopped tinned tomatoes fish masala spice mix and salt and stir well. 50ml boiled water Add the haddock and stir gently (try not 2 tsps fish masala spice mix to break the fish up too much). Simmer pinch of sea salt for around 5 minutes until the haddock is heated throughout. 3 x cooked haddock fillets (approximately 120g each) Stir in the yoghurt and nutritional yeast 60g Greek yoghurt (use dairy free (if using) and remove from heat. yoghurt if preferred) Add the chopped coriander and serve. 1 tsp nutritional yeast (optional) small handful fresh coriander, Store any leftovers in an airtight container and refrigerate for up to 3 days. finely chopped

SERVES 2

PER SERVING: 329 Calories 17g Carbs 54g Protein 5g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 31 Coconut beef curry

2 tsps ghee or coconut oil Melt the ghee/oil in a large saucepan over 2 medium sized white onions, a medium heat. Add the onions and sauté for 3-4 minutes, stirring. finely chopped 600g diced stewing beef Add the beef and cook for 3-4 minutes, stirring to brown on all sides. 3-4 garlic cloves, finely chopped plus equivalent amount of fresh Add the garlic and ginger and sauté for 2 ginger, finely chopped minutes, stirring.

1 cinnamon stick Add the cinnamon, cloves and spices. Stir 3 cloves well to cover the beef in the spices. 1-2 tsps chilli powder Add the coconut milk and water and stir 1-2 tsps ground turmeric well. Cover and cook for 1 hour, stirring 1-2 tsps garam masala occasionally. Add a drop more water if the 300ml coconut milk curry sticks to the base of the saucepan. Stir in the almonds and cook for 100ml cold water 30 minutes. 30g ground almonds handful fresh coriander, finely Garnish with coriander. chopped Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on SERVES 3 same day.

Serving suggestion: Serve on a bed of steamed rice.

PER SERVING: 384 Calories 12g Carbs 48g Protein 16g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 32 Lamb rogan josh

5cm piece of fresh ginger, finely Place the ginger, garlic, turmeric, salt, chopped pepper and yoghurt in a large bowl and mix together. Add the lamb and stir well 8 cloves of garlic, finely chopped to cover in the marinade. Refrigerate for 3 1 tsp ground turmeric hours or overnight. ½ tsp sea salt Place the cloves, cinnamon and cumin in a 1 tsp ground black pepper large saucepan over a medium heat. Toast 130g plain yoghurt (use dairy free for 45 seconds, stirring. Add the ghee / oil and stir to melt. Add the onions and chillis if preferred) and sauté for 3-4 minutes until soft. 300g lamb leg, diced 3 whole cloves Add the lamb and yoghurt marinade, ground coriander, paprika and tomatoes. 1 small cinnamon stick Stir well and cook for 1 hour, or until the 1 heaped tsp cumin seeds lamb is tender. Stir in the cooked lentils 2 tsps ghee or coconut oil and cook for 10 minutes. Serve garnished with mint and coriander. 2 red onions, finely chopped 4 green chillis Store any leftovers in an airtight container 1 tbsp ground coriander and refrigerate for up to 4 days or freeze on same day. 1 tsp paprika 400g tinned chopped tomatoes 80g red lentils, cooked and drained 20g fresh mint, finely chopped 20g fresh coriander, finely chopped

SERVES 3

PER SERVING: 424 Calories 37g Carbs 33g Protein 16g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 33 Haddock coconut masala curry

1 tsp coconut oil 100g red onions, finely sliced Melt the coconut oil in a frying pan and 2 garlic cloves, sliced add the onion, garlic, ginger purée and 1 tsp ginger purée chilli. Stir fry for 2 minutes then add the chopped tomatoes and simmer for two 1 green chilli, sliced minutes. 200g tinned chopped tomatoes Stir in the curry powder, coconut and salt. 1 tsp fish masala curry powder (or Add a splash of water if required, to curry powder) prevent the pan drying out. 15g desiccated coconut Bring a small saucepan of water to the boil 1/2 tsp sea salt and add the rice. Stir and cook for 10-12 100g basmati rice minutes, until soft. Drain. 300g haddock fillet Add the haddock to the curry sauce and stir to coat in the sauce. Cover and simmer SERVES 2 for around 10 minutes or until cooked through. Serve on a bed of rice.

Store any leftover sauce in an airtight container and refrigerate for up to 2 days or freeze on same day.

PER SERVING: 392 Calories 48g Carbs 32g Protein 8g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 34 Creamy coconut fish dhal

1 tsp fish masala curry powder Add the garlic and stir. Add the boiling 2 x 140g basa fillets (or similar water and red lentils. white fish e.g. cod, haddock) Simmer for 20 minutes, stirring regularly. 10g coconut oil or cooking fat of Add more water if required so the lentils are just covered. The lentils will absorb a your choice lot of water during cooking so top up as 2 red onions, finely chopped needed. 1 garlic, finely chopped Add the mild curry powder and stir. Simmer 200ml boiling water for 5 minutes. 100g red lentils, soaked for 10 minutes or more and drained Add the coconut milk, stir and bring back to a simmer for a further 5 minutes. 1 tsp mild curry powder 200ml coconut milk Add the salt and stir. Place the fish into the a pinch of sea salt pot and cook in the dhal for a few minutes each side, or until the fish is cooked a handful of fresh coriander thoroughly (the cooking time will vary depending on the thickness of the fillets). SERVES 2 Serve the fish on the dhal and garnish with chopped coriander.

Sprinkle the fish masala curry powder over the Store any leftovers in an airtight container fish and rub it in. and refrigerate for up to 2 days.

Heat the coconut oil in a large saucepan over a medium heat. Add the red onions to the pan. Cook, stirring frequently, for 5 minutes or until the onions are soft.

PER SERVING: 432 Calories 23g Carbs 31g Protein 24g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 35 Lamb curry

4 medium tomatoes 1 tbsp coconut oil or butter 1 bay leaf Fill a medium sized saucepan with water and bring to the boil. Remove from heat 5 green cardamom pods and carefully place the tomatoes in the 1 large white onion, finely diced pan (there should be enough water to 700g extra lean diced lamb, diced cover the tomatoes).

1 thumb-sized piece of fresh In a large pan, gently melt the oil / ginger, peeled and roughly chopped butter. Add the bay leaf and cardamom 8-10 garlic cloves, peeled and pods and fry for 30 seconds. Add the onion and fry for around 4 minutes, until roughly chopped softened. Add the lamb, and fry for 4-5 1 tsp turmeric minutes, stirring regularly. 2 tsps coriander powder In a blender, mix the ginger and garlic, with 1 tsp garam masala a dash of water. Add the mixture to the 1 tsp sea salt flakes lamb, along with the spices, salt and chillis. 3-4 green chillis, finely chopped Cook for several minutes, stirring regularly. 200ml cold fresh water RECIPE CONTINUED ON NEXT PAGE >> 160g per person, cauliflower handful fresh coriander, finely chopped

SERVES 4

PER SERVING: 398 Calories 21g Carbs 56g Protein 10g Fat

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 36 Remove the tomatoes from the pan and Ten minutes before end of cooking time, carefully peel off the skin. Place them in a bring a small saucepan of cold salted water bowl and mash them thoroughly. Add the and bring to the boil. Add the cauliflower tomatoes to the lamb. Bring to a boil then and cook for 2 minutes then drain. Serve simmer for 10 minutes. the curry garnished with coriander.

Add the water, bring to a boil, then cover Store any leftovers in an airtight container and simmer for 45 minutes, stirring and refrigerate for up to 3 days or freeze on occasionally. If the curry looks dry, add same day. a little more water.

Lindsaybeale.comvisit www.amykenyon.com E-mail lindsaybealefi[email protected] tel 0151 3241 555 CURRIES 37