Totally Tropical Curry

Years ago, I used to follow Weight Watchers and I remembered a recipe in a particular cook book that used turkey mince and tropical flavoured yoghurt! It was gorgeous and I searched and searched and no joy! Until recently, I mentioned it on a forum and lo and behold the lady that had actually bought my book at a charity sale still had it so I was able to get the ingredients!

I’ve changed it up from the original as I couldn’t get turkey mince today and I had a cooked chicken in the fridge. You can choose to shred the chicken or leave it in chunks!

This recipe is Syn Free, or 350kcals

Tropical Shredded Chicken Curry

Serves 4

4 cups chopped or shredded cooked chicken (or 500g turkey mince)
2 peppers, sliced
1 large red onion, chopped
2 cloves garlic, crushed
1 courgette, grated
3 tablespoons madras curry powder (gives a kick, add less if you prefer a milder curry)
1 tsp ginger powder
2 star anise (or 1tsp ground fennel seeds)
2 mandarin activia fat free yoghurts (or similar)
1 fat free Greek style muller light with coconut

– sauté the onion, garlic, anise (or fennel) and peppers over a medium heat using spray oil
– add the curry powder and ginger and stir fry for 2 minutes
– add the chicken and courgette and mix well, cover, reduce heat and cook for 5 mins
– turn off heat and stir in the yoghurts


Thai Green Curry


I love Thai Green Curry and will often order it from our local Thai Takeaway, but I thought I would try and make a low-Syn version and it turned out really well!!

First, I sliced onion, green pepper, red pepper, a leek, some green beans and brocolli and a few sugar snaps (not traditional thai curry veggies I know but I try to add as many different vegetables as possible to bulk up the meal and increase the proportion of vegetables to everything else in the dish!

I prepared all of these first, then sliced 3 chicken fillets into small pieces.



Thai Green Curry Paste is 1 Syn per tablespoon, I used approx. 4 tablespoons, added to a hot wok sprayed with “Fry light” and stirred for a few seconds to release the flavours. I then added the Chicken and stir fried on a high heat (I believe the traditional way is to add the coconut milk to the paste, boil then add the chicken then veg, but as I was using low fat coconut milk, that method wouldn’t work as the milk would split!)

After frying the chicken until lightly browned, I added all the veg and stir fried for about 5 minutes. Meanwhile I prepared some chicken stock, about a pint and had the reduced fat coconut milk open and measured (1.5 Syns per Tablespoon, I used 125 mls or a quarter cup which works out at 12.5 Syns)

I added the stock to the chicken and veg and brought to the boil, then reduced and simmered, covered, for about 10 mins, or until the chicken is cooked through and vegetables cooked to your liking.

Turn off the heat, then stir in the coconut milk – it will split on a high heat, and while tastes ok, looks awful!!! I added some fresh chopped coriander in at this point too, and served with wholegrain basmati rice. This recipe made 4 really generous portions, and reheated well the next day for lunch!