Almost Fat-Free Chicken Curry

Masala chicken with baby spinach curry
(Image credit: Unknown)

This chicken curry recipe provided by food scientist Kumud Gandhi at The Saffron House’s Cooking Academy is high in protein and low in fat, with plenty of flavour from the aromatic spices. If you batch cook it and freeze half, your future self will be grateful for your organisational skills as you tuck in to a healthy home-made curry with zero effort required.

This meal works perfectly as part of a Coach’s weight loss meal plan for women or a weight loss diet plan for men – just swap it for a meal of similar calorific value.

Almost Fat-Free Chicken Curry Recipe

302 calories

Ingredients (Serves Eight)

  • 1kg chicken breast chopped
  • 20ml vegetable oil
  • 2 whole dried red chillies
  • 4 cloves
  • 1tbsp lemon juice
  • 3 black cardamom pods
  • 2 large cinnamon sticks
  • 2 bay leaves
  • 400g onions finely chopped
  • 20g fresh garlic chopped
  • 20g fresh ginger chopped
  • 1tsp hot chilli powder
  • ½tsp turmeric 1tsp salt, or enough to taste
  • 200g chopped tomatoes
  • 20g fresh coriander

For the spinach:

  • 500g baby spinach
  • 10ml vegetable oil 
  • 3g turmeric 
  • 10g garlic


Heat the oil in a deep wide-based pan and add the whole red chillies, cloves, cardamom, bay leaves and cinnamon sticks until they sizzle. Add the onions and fry until soft and light brown. Add the garlic and ginger, stir for a minute, then the chicken, and sauté until sealed. Add the chilli powder, salt, turmeric and 10g of the fresh coriander. Sauté for a few more minutes before adding the tomatoes. Stir and cook for a minute. Add 100ml water and the lemon juice, then bring to the boil. Reduce heat and simmer gently for 15 minutes or until the chicken is cooked. 

For the spinach, heat the oil, add the garlic and sauté until brown. Add the turmeric and mix for 30 seconds, then add the spinach. Cook until the spinach wilts and stir into the chicken, letting the flavours blend for 3 minutes. Serve garnished with fresh coriander.


We used the calculator on Myfitnesspal, one of the best weight-loss apps for calorie counting, to estimate the nutritional values of this chicken curry. Each serving contains 302 calories, 40g protein, 11g carbs, 11g fat, and 3g fibre.

This recipe was provided by food scientist Kumud Gandhi. You can take one of her cookery classes at The Saffron House’s Cooking Academy.

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Lucy Miller
Former editor

Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.

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