In November, I got the dreaded text saying I had to self-isolate as I’d been in contact with a person who had tested positive for Covid19. It was a tough couple of weeks - thankfully I was well and so was my partner - but tasty food become even more important to spice up those looong days indoors.
My partner was able to go out, walk the dog, come back with supplies – my sympathies and respect to anyone who has had to do this in a busy household with little help.
I will admit my chocolate consumption went up. But I managed a couple of fast days and this is one of my favourite recipes (from 5:2 Veggie & Vegan) that uses warming spices to up the flavour and raise mood – chilli can increase the endorphins every time. Better still, it works for Fast Days - and normal days too.
Paneer/tofu tikka masala, 301/245 calories
Vegetarian/Vegan option/Gluten Free
Vegetarian version with paneer and Greek yogurt: 301 cals
Vegan version with tofu and coconut yogurt: 245 cals
Paneer is a mild but versatile Indian cheese; the calories vary a lot depending on brand, so look for a lower-fat version (I used Savera), or use tofu. Homemade masala marinade is delicious and quick to make with a hand blender, but you could save time by buying a paste – again, calories vary.
Serves 2
Preparation time: 15 minutes
Cooking time: 6–8 minutes
200g paneer, 348, or firm tofu, 230, diced
1 onion, chopped, 38
1 red pepper, deseeded and chopped into small chunks, 30
100g tomatoes, roughly chopped, 20
½ teaspoon coconut oil, 21
2 level tablespoons strained Greek yogurt, 29-40, or coconut yogurt, 55-195
Chopped fresh coriander, to serve, 2
Tikka masala paste, serves 2, 47 calories per serving with lowest-cal vegan yogurt/57 with lowest-cal dairy yogurt
1 teaspoon each whole coriander and cumin seeds, 10
1 teaspoon each turmeric, cayenne pepper and garam masala, 15
2 garlic cloves, crushed or roughly chopped, 8
4cm piece fresh ginger, peeled and grated, 8
1 red chilli, deseeded and chopped, 4
2 tablespoons tomato purée, 20–46
50g strained full-fat Greek yogurt, 48–65, or coconut yogurt 28–98
Place all the paste ingredients in the beaker for a stick blender (or a tall jug: you don’t want chilli or garlic in your eye). Blend together until the whole mix is thick and fragrant. If using ready-made paste, stir 3 tablespoons into the yogurt, adding a little extra turmeric and garam masala if you have them. Place the mixture in a sealed plastic container until needed.
Mix the paneer or tofu into the paste to coat. Let it marinate in the fridge for 1 hour or overnight if you have time.
Fry the onion, pepper and tomatoes in the coconut oil in a medium saucepan for 2 minutes. Now add the paneer/tofu and paste to the pan with 50ml water. Cook, stirring gently, for 4–5 minutes until the sauce thickens. Stir the last bit of yogurt through just before serving. Add the coriander as a garnish, or serve with cauliflower or steamed basmati rice.
P. S. The second portion keeps in the fridge (but maybe padlock it in the meantime, it’s that delicious). For a halloumi version, make the tikka paste and fry with the vegetables and tomato sauce. In a separate non-stick frying pan, fry 100g of reduced-fat halloumi (230 calories) in 1/2 teaspoon of oil, until browned on both sides. Add to the curry sauce and serve immediately – halloumi is salty so doesn’t need extra seasoning.
From my book, 5:2 Veggie and Vegan - full of delicious, healthy recipes & inspiring weight loss stories.