4oz lean beef or lamb - or 6oz chicken breast or oily fish (for fish grill and add last), chopped.
6oz (dry weight) basmati rice.
2 carrots (medium) - cut into strips.
1 large or 2 medium/small onions chopped.
1 medium courgette - sliced)
1 green pepper diced.
4 table spoons oil (veg or corn).
Garlic to taste (2-4 cloves).
2 fresh chillies, chopped fine (take the seeds out first though :wink2:
Turmeric/cumin/coriander & 1 or 2 curry leafs.
1/2 can chopped tomatoes.
Large pan add 2 pints cold water and 1 teaspoon salt, put on high heat to boil.
Fry oil & meat and onion, 5 mins medium heat
Water should be boiling or about to now - add rice to water.
In frying pan - add the rest and simmer 15-20 mins
Rice should be ready about 5 mins before curry, drain and plate.
Add curry
This is for one portion only and your main meal only, two small meals/snacks of healthy options (raw veg dippers, cereals, etc).
Drink plenty of water (no beer)
Now think of somethink for the other 6 days and your laughing.
That'll sort you out boy :lol: