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  • Chicken or Beef or Tofu – as per the protein portion from your plan
  • Potato – as per the carb portion from your plan
  • Veggies – 1/2 brown onion, 1 large tomato, 1/2 can tinned crushed tomatoes, cauliflower, peas
  • Olive oil – as per the fat portion from your plan


  • 1T ginger garlic paste
  • 1t cumin seeds
  • 1t ground coriander
  • 1t paprika
  • 1/2t chilli powder
  • 1/2t turmeric
  • 1t garam masala
  • 1t dried oregano
  • Salt & pepper to taste


Preheat oven to 200 degrees on fan bake. 

Place a non-stick pan over high heat and add oil. Add the cumin seeds, onion and ginger/garlic paste, stir and cook until onions have softened. Add in the remaining spices, stir and cook for a further minute before adding in the crushed tomatoes.

Reduce the heat and simmer for 5 minutes. Meanwhile, prepare protein, potatoes and vegetables by cutting into similar sized chunks.

Transfer these to a large oven/baking tray then add the tomato/spice mixture and combine well. Cook for 30-40mins then remove from the oven and give a quick stir.

Change the oven from bake to grill and turn up the heat to max. Place the oven tray back under the grill for a further 10-15mins or until potatoes are cooked through.

Garnish with fresh coriander or mint and adjust seasonings with extra salt, pepper and garam masala as required.

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