Dinner: Kofta & Potato Curry with Roti (4 Servings)
Macros (per serving): Protein: 38g | Carbs: 45g | Fat: 8g
Ingredients:
Koftas: 200g ground lamb, 200g ground chicken, 1 tbsp minced ginger, 1 tbsp minced garlic, 1-2 minced green chilies, 2 tbsp panko breadcrumbs, 1 tsp each of turmeric, red chili powder, cumin powder, Shan kofta spice mix, salt.
Curry Base: Cooking spray, 1/2 tsp each of coriander and cumin seeds, 1 tsp minced ginger, 1 tbsp tomato paste, 1 cup pureed tomatoes, 1/2 cup chicken broth, salt to taste.
Potatoes: 4 small potatoes, diced.
Roti: 1 cup whole wheat flour, 1/2 cup lukewarm water.
Instructions:
Koftas: Mix ground lamb and chicken with ginger, garlic, green chilies, panko, and spices. Form into meatballs and refrigerate briefly.
Curry: In a large pan, spray oil, add coriander and cumin seeds, then ginger. Stir in tomato paste, chicken broth, fried onions (or one chopped onion), and pureed tomatoes. Simmer, adding the same spices as the koftas.
Combine: Add koftas and potatoes to the sauce. Cover and cook on medium heat until koftas are cooked through and potatoes are tender.
Roti: Knead flour and water into a dough, rest for 10 min, then divide and roll into 8 portions. Cook each on a hot pan until they fluff.
Lunch: Chicken Fried Rice (4 Servings)
Macros: Protein: 36g | Carbs: 55g | Fat: 8g
Ingredients:
Rice: 1 cup white rice, 2 cups chicken broth.
Veggies: 1/2 bell pepper (finely chopped), 1 cup mushrooms (thinly sliced), 1/2 cup frozen peas, 1 cup frozen veggie mix (onion, carrot, celery).
Flavorings: 1 tbsp minced ginger, 1 tbsp minced garlic, 2 dried red chilies, 1 tbsp soy sauce, 1 tsp rice vinegar, 1 tsp Schezwan sauce.
Protein: 1 cup pre-cooked chicken bites (Costco) or 400g cooked chicken breast, 2 whole eggs.
Instructions:
Rice: Rinse rice, cook in chicken broth, and set aside.
Veggies: Spray a wok or pan with oil, sauté ginger, garlic, and red chilies. Add thawed frozen veggie mix, peas, bell pepper, and mushrooms, stir-frying until tender.
Egg & Chicken: Move veggies aside, scramble eggs in the same pan. Add pre-cooked chicken bites and stir everything together.
Combine: Add soy sauce, vinegar, and Schezwan sauce. Mix well, then add all the rice, and stir fry on high heat. Garnish with cilantro.
