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THREE BEAN CURRY WITH COCONUT RICE AND RAITA...Alli diet plan book

#1
THREE BEAN CURRY
4 portions...200cal and 4.5g fat per portion

1tsp olive oil
1 medium onion,finely chopped
2 cloves garlic, crushed
2tsp grated ginger
2tsp ground turmeric
2tsp ground cumin
1-2 birdeye chillies
400g can butterbeans
400g can kidney beans
400g can cannellini beans
200g can chopped tomatoes
1tbsp garam masala
1tbsp coriander leaves chopped
4 bay leaves

1) heat oil, fry onion,garlic,ginger until softened add water if sticking
2) stir in turmeric,cumin,chilli and bay leaves
3) add all beans, tomatoes along with 200ml water and bring to boil, stir occasionally
4) cover and reduce the heat and simmer for 15 minutes, stir occasionally, check to make sure enough water
5) cook for another 20 minutes and taste
6) add garam masala and chopped coriander
7) serve

COCONUT RICE
4 portions....170cal....4.5g fat per portion

160g basmati rice
350ml boiling water
25g cream coconut roughly chopped
optional spices....cardamon pods,cinnamon sticks,bay leaves

1) rinse rice and drain
2) place in pan, pour over water and add coconut and spices
3) bring to boil,stir,cover and turn off heat...the rice will cook through by itself within 10-12 minutes
4) fork through before serving, removing large spices


RAITA
4 portions...23cals.....0.1g fat

1tbsp chopped fresh mint
150g fat-free greek yogurt
150g cucumber
blackpepper
1/2 tsp toasted cumin seeds

1) mix mint and yogurt together
2) coursely grate cucumber and place in sieve. press out as much liquid as possible before mixing it into yogurt/mint mixture
3) season with black pepper and if u like cumin seeds
4) chill until ready to serve
 
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#2
another gorgeous recipe and i will be def trying that one :D get the foil trays out to freeze too :D can you freeze the rice thou?
 
#3
rice doesn't freeze so for 1 person .....40g basmati, 88ml boiling water, 6.25g creme coconut..........
 
#4
thanks for that :D i know you get rice in frozen ready meals but as this is coconut rice i wasnt sure
 
#5
no problem.....its really nice you will enjoy !! how are you doing today Sall :):)
 
#7
doing fine thanks all full lol......:)
 


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