A taste for curry is quickly satisfied with a microwave oven in the kitchen. It's less expensive than a takeaway too.
225 g (8 oz) potatoes, peeled, if desired, and diced
45 g (1 1/2 oz) low fat spread
1 onion, finely chopped
1 fresh green chilli, seeded and chopped
1 tsp ground cumin
1 tsp ground coriander
2 cardamom pods
1/2 tsp tomato puree
Pinch turmeric
Sea salt to taste
140 ml (1/4 pint) low fat natural yogurt
450 g (1 lb) haddock, skinned, boned and cut into chunks
1 tbsp chopped fresh coriander or parsley
Cucumber twists
45 g (1 1/2 oz) low fat spread
1 onion, finely chopped
1 fresh green chilli, seeded and chopped
1 tsp ground cumin
1 tsp ground coriander
2 cardamom pods
1/2 tsp tomato puree
Pinch turmeric
Sea salt to taste
140 ml (1/4 pint) low fat natural yogurt
450 g (1 lb) haddock, skinned, boned and cut into chunks
1 tbsp chopped fresh coriander or parsley
Cucumber twists
method
1. Place the potatoes in a bowl or roasting bag, add approximately 4 tbsps water and cook, covered, for 4 minutes on HIGH, or until soft. Drain and set aside.
2. In a casserole, melt the low fat spread for 1 minute on HIGH. Stir in the onion and chilli and microwave for a further minute on HIGH.
3. Blend in the remaining spices and the tomato puree and cook for 1 more minute on HIGH.
4. Stir in the yogurt, then mix in the cooked potato and the fish, making sure they are well coated with sauce.
5. Cover and cook for 5 minutes on HIGH, or until the fish is fully cooked, stirring once during the cooking time. Garnish the curry with the chopped coriander or parsley and the cucumber twists before serving.
2. In a casserole, melt the low fat spread for 1 minute on HIGH. Stir in the onion and chilli and microwave for a further minute on HIGH.
3. Blend in the remaining spices and the tomato puree and cook for 1 more minute on HIGH.
4. Stir in the yogurt, then mix in the cooked potato and the fish, making sure they are well coated with sauce.
5. Cover and cook for 5 minutes on HIGH, or until the fish is fully cooked, stirring once during the cooking time. Garnish the curry with the chopped coriander or parsley and the cucumber twists before serving.
serving amount
serves 4
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