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Ru Wikmann - The Sculptor - London Personal Trainer

Chicken Curry Low-Fat Recipe

Jan 23, 2013  |  Category: Recipes

We know that chicken breast is a low-fat protein source that you can’t go wrong with when on a fat loss programme.  However, way too often I see it being cooked the same way with not much seasoning, and it ends up tasting bland and dry. Kind of like ready-to-eat chicken breast slices from your local supermarket with no hot sauce to spice it up. Not much flavor, is there? Now here’s a simple recipe that is not your usual curry, but it’s cooked in a healthy way to create a high-protein and low-fat meal.




Here’s what you need:

-       2.5kg chicken breast, diced

-       1/3 tsp coconut oil or duck fat

-       thumb sized piece of ginger

-       5 cloves of garlic

-       1 teaspoon fenugreek seeds

-       1 teaspoon sea salt

-       4 teaspoons hot madras curry powder

-       1 teaspoon jeera seeds (cumin)

-       1 teaspoon garam masala

-       1 teaspoon coriander powder

-       1 teaspoon crushed extra hot red chilies

-       2 teaspoons turmeric powder

  1. Rinse the chicken breast with cold water and dice it.
  2. Season the chicken with sea salt, curry powder, cumin, garam masala and chilies. Leave it to marinate for 30 minutes if you have the time.
  3. Finely chop ginger and garlic.
  4. In a large non-stick stewpot heat 1/3 teaspoon of coconut oil or duck fat over medium heat. Add the fenugreek seeds, chopped ginger and garlic and sauté, covered, for a couple of minutes, until tender.
  5. Add the chicken, cover with lid, and leave it to sauté for 10 minutes.
  6. Add the turmeric powder and stir thoroughly. I add it during cooking purely for practical reasons – it has a very strong colour and you would end up with yellow fingernails if you were to season it with hands.
  7. Cook it for 45-60 minutes and keep stirring every 10 minutes so that it cooks thoroughly.
  8. Bellisimo!!


Cooking a huge amount of chicken or meat at once is a great way to prepare your meals upfront and save time. A good quality non-stick stewpot can come really handy here. If it’s properly seasoned, the cooked chicken can safely stay in the fridge for 3-4 days. I am used to very spicy food. You should experiment with the spices to find the right formula for yourself. Give it a try and leave a comment to let me know how it went!!

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