Syn Free Chicken and Cauliflower Curry | Slimming World

Create this delicious and flavoursome Syn Free Chicken and Cauliflower Curry in your own home for the perfect Indian Fakeaway Meal.

Curries are one of my absolute favourite dishes to make and for the reason, you will find a huge variety of them here on Slimming Eats.

This Chicken and Cauliflower Curry are one I make quite often. I love all the unique blend of spices used in this and it comes packed with delicious speed foods, which help make sure you get some of that 1/3 speed foods on your plate.

Some of the spices might be items you don’t have on hand in your cupboard or pantry, but they keep for a long time and trust me when I say that once you make this, you will definitely want to make it again and again, so you don’t have to worry about stocking up on items you are never going to use.

When I first started cooking for myself many years ago, my spice collection, was pretty non-existent. Now, however, I have an entire drawer stacked with jars of various spices for all kinds of different cuisine.

Even the blandest of food can be turned into something incredible if you have some good spices, herbs or seasonings to flavour your food with.

If you are just getting adventurous with cooking, don’t go crazy buying loads of spices all at once, because you may find some are items you are never going to really use.

Look at recipes you like the look of, and gradually start building up your collection, buying 1 or 2 new spices a week. It’s much easier on the budget too.

Also don’t be afraid to buy certain spices in bulk, from places like Amazon or speciality food stores for Indian or Chinese food etc. They tend to be so much cheaper than at the grocery store and are not those little tiny jars, that don’t last very long at all.

Some of my most often used spices and the ones I tend to go through the quickest are cumin, coriander, paprika, turmeric and chilli powder. I never ever buy a small little jar of those spices.

As well as stove top, This Chicken and Cauliflower Curry can also be cooked in a pressure cooker. I have Instant Pot which is my favourite kitchen gadget at the moment.

It is basically a 7in1 cooker, and it slow cooks, pressure cooks, saute’s, has settings for soup, chilli, rice, porridge and even makes yoghurt (I haven’t tried that yet).

HOW CAN I ADD A 1/3 SPEED FOODS TO THIS RECIPE?

There is already plenty of vegetables in the Chicken and Cauliflower Curry, but if you want to really up the speed foods, Another option is to replace the usual rice, with this delicious Roasted Cauliflower Rice.

WHAT KITCHEN ITEMS DO I NEED TO MAKE THIS CHICKEN AND CAULIFLOWER CURRY?

IF YOU TRY THIS RECIPE, LET US KNOW! LEAVE A COMMENT, RATE IT AND  TAG US IN YOUR PHOTOS @SLIMMINGEATS ON INSTAGRAM

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Syn Free Chicken and Cauliflower Curry | Slimming World

Prep 15 mins

Cook 1 hour

Total 1 hour, 15 mins

Author Slimming Eats

Yield 4 servings

This recipe is gluten free, dairy free, Slimming World and Weight Watchers friendly

• Extra Easy - syn free per serving
• Original/Red - syn free per serving (serve with cauliflower rice)
• WW Smart Points  - 2

Ingredients

• 500g (17.5oz)of boneless chicken thighs (skinned and all fat removed)
• 600g (21oz) of cauliflower, broke into florets
• 1 large onion, finely chopped
• 1 small zucchini (courgette), finely chopped
• 1 large carrot, finely chopped
• 4 cloves of garlic, crushed
• 1 teaspoon of fresh grated ginger
• 2 large fresh tomatoes, skinned and deseeded, then roughly chopped
• 2 level tablespoons of tomato paste
• 480 (2 cups) of chicken stock
• 6 cardamom pods
• 4 cloves
• 1 tsp of cumin seeds
• 2 teaspoons of cumin
• 2 teaspoons of coriander
• 2 teaspoons of turmeric
• 1 teaspoon of garam masala
• 1 teaspoon of chilli powder
• 1/2 teaspoon of all spice
• spray oil
• Salt and Black Pepper
• fresh coriander to serve

Instructions

Stove Top:

1. Spray a large saucepan over a medium-high heat with spray oil, fry the onion, carrots, garlic and ginger with the cumin seeds until softened.
2. Add all the spices, zucchini, tomatoes and tomato paste and stir to evenly coat all the vegetables until you have a kind of paste-like mixture.
3. Add the stock and place in the chicken thigh meat, bring to the boil, then reduce heat and simmer for approx 45mins
4. Add the cauliflower halfway through cooking time, you don’t want to overcook it so that it all falls to pieces, I like to have chunks of cauliflower in the curry.
5. Season with salt and pepper as needed and serve with some chopped coriander

Instant Pot:

1. Set instant pot to saute mode, once hot, spray with spray oil and  fry the onion, carrots, garlic and ginger with the cumin seeds until softened.
2. Add all the spices, tomatoes and tomato paste and stir to evenly coat all the vegetables until you have a kind of paste-like mixture.
3. Add the stock and place in the chicken thigh meat and cauliflower.
4. Add lid, close valve and set to 8 mins manual high pressure.
5. Allow the pressure to release naturally.
6. To thicken sauce, set to saute mode and simmer for a few minutes to reduce down. 

Slow Cooker:

• If you prefer follow the first few steps on the stove and then transfer all ingredients to the slow cooker and cook on low for 6 hours. 

Notes

Add a more authentic Indian taste by using 1 tbs of ghee (6 syns) instead of spray oil. Works out as 1.5 syns per serving. 

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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Nutrition Facts

Serving Size 1 serving

Amount Per Serving
Calories 213
% Daily Value
Total Fat 5 g		8%
	Saturated Fat 1.2 g	6%
Cholesterol 93 mg		31%
Sodium 436 mg		18%
Total Carbohydrates 19.4 g		6%
	Dietary Fiber 6.4 g	26%
	Sugars 6.6 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.