Life Without Diabetes garam masala and ginger chicken curry with green beans and cauliflower rice

This garam masala and ginger chicken curry is a simple dish that is brilliant for all the family – kids and grown-ups alike.

garam masala and ginger chicken curry
Chris Alack

Prep time 5-10 minutes

Cook time 35 minutes

Serves 4

Calories per portion 600

1/2 medium onion, peeled and roughly chopped
30g fresh root ginger, peeled
2 garlic cloves, peeled
28g fresh coriander, leaves picked and roughly chopped, stalks set aside
1 tbsp groundnut or sunflower oil
2 tbsp garam masala
300g cherry tomatoes, halved
500ml vegetable stock
3 chicken breasts (around 600g), thinly sliced
200g green beans, trimmed

FOR THE CAULIFLOWER RICE

1 cauliflower (around 600g)
1 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp chilli powder
salt and pepper

1. Preheat the oven to 200C/180C fan/gas 6.

2. Place the onion, ginger, garlic and coriander stalks in a small food processor and blitz finely. Transfer to a casserole dish with the oil and place over a medium heat. Sauté for about 5 minutes, stirring, then add the garam masala and cook for 1 minute. 

3. Tip in the tomatoes and cook for 5 minutes, until they begin to give up their juices, then pour in the stock and bring to the boil. Reduce the heat and leave to simmer gently for 20 minutes. 

4. Meanwhile, to make the rice, trim the cauliflower, discarding the tough inner stalk, then cut into four. Blitz in a food processor, a quarter at a time, until it resembles fluffy rice. Transfer to a large bowl and dress with the olive oil and spices, coating thoroughly. Spread evenly over two baking trays and roast in the oven for 15 minutes, turning the rice with a spatula every 5 minutes. Remove from the oven and leave to cool slightly before seasoning. Keep warm.

5. Use the back of a large spoon to break down the tomatoes in the curry, creating a lovely thick sauce. Add the chicken and green beans and simmer gently for 10 minutes. 

6. Stir in the chopped coriander leaves, season to taste and serve with the cauliflower rice. 

We strongly advise consulting your doctor before embarking on any diet plan. You should also discuss your medication if necessary. The Life Without Diabetes eating plan is not suitable if you are pregnant, breastfeeding or underweight.

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Life Without Diabetes by Professor Roy Taylor is published by Short Books, price £9.99. To order a copy for £7.99, with free p&p, until 25 January, call 01603 648155 or go to mailshop.co.uk.

© Roy Taylor 2020. Recipes created by: participants on the diabetes reversal trial, Kathryn Bruton, Alison Barnes. Food styling: Clare Lewis. Styling: Sue Radcliffe.