I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.
This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!
CHICKEN & FISH TANDOORI Ingredients (serves 4): 1) 400g Chicken Breast 2) 400g Tilapia Fish 3) 1.5 tbsps. Olive Oil 4) 1/2 cup Plain Yoghurt 5) 4 Garlic Gloves, roughly chopped 6) 2 tbsps. Fresh Ginger, roughly chopped 7) 2 tbsps. Lemon Juice 8) 1 tsp. Ground Coriander 9) 1 tsp. Ground Cumin 10) 1 tsp. Ground Turmeric 11) ½ tsp. White Pepper 12) 1 tbsp. Paprika 13) 1 tsp. Salt
Steps: 1) Cube the chicken breast into chunks and slice the fish. 2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste. 3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well. 4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours. 5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit 6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray. 7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray. 8) Bake it the oven for 15 - 20 minutes or until just done. 7) Serve the tandoori chicken and fish with cucumber salad.
Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein
FRESH CUCUMBER SALAD Ingredients (serves 4) 1) ½ cup Onion, chopped 2) 1 cup Tomato, chopped 3) 1 cup Cucumber, chopped 4) 1/4 cup Fresh Coriander, chopped 5) 1 tsp. Red Chili powder 6) 2 tbsps. Lemon juice 7) Salt to taste
Steps: 1) Add all the ingredients in a bowl. Mix well. 2) Allow it to chill in the fridge until it’s ready to be served.
Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein
LIGHT VEGETABLE CURRY W/ BASMATI RICE
Ingredients (serves 4): 1) 300g carrot, cut into cubes 2) 200g Spinach, fresh or frozen 3) 1 can (240g) Chickpeas, rinsed and drained 4) 1 can (400g) Diced Tomato 5) ½ cup Light Coconut Milk 6) 1 tbsp. Olive Oil 7) 1 medium Onion, diced 8) 6 Garlic Cloves, minced 9) Thumb-size piece Ginger, minced 10) 1 tbsp. Cumin 11) 1 tbsp. Curry Powder 12) 1 tsp. Paprika 13) Salt & Pepper to Taste
Steps: 1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes. 2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach. 3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving. 4) Stir occasionally and serve hot
Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein
Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein
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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
