One of the hardest parts of eating healthily is feeling like you can't enjoy your favourite foods - and you always feel the sharp end of your health-kick when it comes to the Friday night takeaway.  

Did you know an average Indian takeaway of chicken Korma and Pilau rice contains a whopping 742 calories and 40.7g of fat. Have a look at the chart below and see how it compares to Herminders recipes:

Nutritional Information for tipical takeaway Chicken Korma

Takeaway Chicken Korma

Nutrition Information Nutrition Data Per Serving

  • Carbohydrate Calories (kcal) 742
  • Protein (g) 36.2g
  • Carbohydrate (g) 75.8
  • Fat (g) 29.1
  • Saturates (g) 11.6
  • Fibre (g) 16.5

The Good news is it is possible to have low-fat versions of your favourite Friday night meals. Have a look at a couple of mouth watering recipes below, more will be added next month:

Healthy Chickpea Curry

Chickpea and Cauliflower Curry

Preparation Time: 30 mins
Cooking Time: 1 hr 30 mins
Serves: 4
Calories per serving: 506.1


  • Chickpeas,in Salted Water, Canned - 11b/454g    
  • Onions, Raw - 2 Medium
  • Garlic Puree, Average - 1oz/28g
  • Ginger, Root, Raw,Pared - 50g
  • Garam Masala, Dry, Ground - 20g
  • Turmeric, Ground - 2 tsp
  • Tomatoes, Chopped, Canned - 8oz/227g
  • Salt, Sea - 1 tsp
  • Chilli Powder - 1 tsp
  • Salad, Green, Mixed - 400g
  • Oil, Sunflower - 2 floz/60ml
  • Flour, Brown Chapati - 100g
  • Rice,Basmati, Indian, Dry - 2 Fl oz 60ml
  • Coriander, Leaves,Fresh - 1 Bunch
  • Cauliflower, Raw - 320g
  • Coriander, Ground - 1tsp/5g
  • Yoghurt, Plain, Low Fat,Average - 200g
  • Tomatoes - 4
  • Strawberry's - 8, Blueberries - 2oz, Grapes - 1 Pack, Watermelon - 200g


Get all the ingredients ready and cut the vegetables and ground ginger and garlic. Wash rice put them to boil. Make Chapatti flour and leave it at room temperature covering it with a kitchen towel so the gluten can develop.  This helps to role the chapattis.  These ingredients are for both curries, so split them in half accept oil 20ml for cauliflower and 40ml tor the chick peas.

Cooking Method for chick peas; Drain a large can of chickpeas. Heat the 40ml oil in the pan and fry the onions on a low heat so they caramelise. Turn the heat up a little after 5 minutes to brown the onions, keep stirring - it takes about 5 minutes. Add all the ingredients (turmeric, salt, garam masala, garlic ginger paste, 2 medium fresh or small tinned tomatoes) and cook on medium heat with lid on, until the oil separated.

Add the chickpeas, cook for few minutes then add water and let it simmer until the gravy thickens - add the chopped coriander. 

Cooking method cauliflower: Use the remaining oil in the pan, lightly fry the onions, add all the ingredients, (no tomatoes or optional) add cauliflower and potatoes and cook for 10 minutes then add one cup of water, cook for ten minutes, sprinkle some coriander.

Method for the Raita: Whip the yogurt and add the finely chopped onions, tomatoes and cucumber, seasoned with salt and garam masala to your taste.

Make Chapattis: make four bowls and make them on the chappatti pan.  If you cant make them, thin the wholemeal chapatties to they don't weigh more than 50g.

Serve with Rice, Chapattis and side salad (optional).

Nutrition Information Nutrition Data Per Serving

  • Carbohydrate Calories (kcal) 506.1
  • Protein (g) 17.6
  • Carbohydrate (g) 75.6
  • Fat (g) 15.9
  • Saturates (g) 1.8
  • Fibre (g) 7.1
  • Fruit & Veg 6.1
  • Alcohol 0.0
Nutritional Information
Healthy Chicken Curry

Chicken Korma & Aubergine Curry

Cooking Time: 1hr 10Mins

Serves: 4

Calories per serving: 633.9


  • Aubergine – 2 Sm/500g
  • Peas, Frozen – 125g
  • Onions – 1 Med/180g
  • Tomatoes, Chopped, Canned – 4oz/112g
  • Salt – 1oz/28g
  • Oil, Safflower – 50ml
  • Ginger, Root – 20g
  • Garlic Puree – 20g
  • Peppers, Chilli, Green – 2 Sm/18g
  • Coriander Leaves – 10g
  • Garam Masala – 1Tsp/5g
  • Chapatis, Made without Fat – 200g
  • Rice, Basmati – 100g
  • Chicken Breast, Fillet – ½ Pack/300g
  • Tomatoes, Slices – 160g
  • Yoghurt, Plain Low Fat – 500g
  • Fruit Salad – 500g
  • Coconut Cream, Powdered – 2 Tbsp/9g


Traditional Chicken Korma

Cut Chicken into small pieces

Fri onion in the pan on a low heat until they are caramelised

Add turmeric, ½ teaspoon salt and chicken, cook for 10 minutes on a medium heat without covering, frequently stirring.

Add garlic & ginger paste and group green chilli and ½ teaspoon Garam Masala.

Whisk yogurt so its texture is creamy

Finally add yoghurt and coconut cream, keep stirring so yoghurt doesn’t curdle.


Cut the aubergine and potatoes into small pieces, put them in water so they discolour.  Chop the tomato and onions, peel ginger and garlic.  Make chapatti flour and put aside at room temperature.

Fry the onions in a pan on low heat so that they caramelise.

Grind ginger, garlic, chillis, and coriander.

Add tomatoes to the onions, put the lid on and cook on a high heat until the oil has separated.

Add all the spices fresh and dry.

Add aubergine and potatoes.  Cook on medium heat for five minutes then lower the heat and put the lid on. Cook for 20 minutes until the oil has separated and the aubergines are soft.

Add the pea a few minutes before it is cooked for affect.

Garnish with ½ deseeded diced tomato

Serve hot with chapattis, raita or plain yoghurt and salad.

Nutrition Information Nutrition Data Per Serving

  • Calories (Kcal) – 633.9
  • Protien (g) – 35.5
  • Carbohydrate (g) – 78.5
  • Fat (g) – 20.7
  • Saturates (g) – 4.3
  • Fruit & Veg – 4.8
  • Fibre (g) – 6.5
Nutritional Information