INGREDIENTS:
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Chicken or Beef or Tofu – as per the protein portion from your plan
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Potato – as per the carb portion from your plan
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Veggies – 1/2 brown onion, 1 large tomato, 1/2 can tinned crushed tomatoes, cauliflower, peas
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Olive oil – as per the fat portion from your plan
Spices:
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1T ginger garlic paste
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1t cumin seeds
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1t ground coriander
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1t paprika
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1/2t chilli powder
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1/2t turmeric
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1t garam masala
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1t dried oregano
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Salt & pepper to taste
METHOD:
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.