Monday, 2 June 2014

A Fakeaway! Low Fat, Slimming World Friendly, Chinese Curry.

Since my diagnosis with diabetes, I have had to make some permanent changes to my diet.

Many people think that a diabetic just needs to avoid sugar, but it's not that simple. All carbs are converted to glucose by the body, so I need to limit all carbs. Through trial and error I have confirmed that, for me at least, carbs in their whole food form affect my blood glucose levels less. So for example I have no longer use white pasta choosing wholemeal pasta instead, similarly I now choose brown rice. 

One of the best things you can do to help control diabetes is to maintain a healthy weight.

Admission Time!!!

My weight had steadily increased with my years to the point that when I was diagnosed with diabetes I was officially classed as obese. Since then I have been steadily changing the way I eat. I don't like to call it a diet, that implies that there will be a point when I go back to the way I ate before, I can't do that. The changes need to become a way of life if I want to slow down the progress of this disease. I turned back to Slimming World as I have lost weight using their food optimising method in the past and I knew it worked. I also knew that this is meant to be a lifetime eating plan, not some quick fix and as such no food is actually banned. (As soon as I know a food is banned I tend to crave it! Psychological I know, but a problem nonetheless.) 

I am getting there slowly, things are improving and I am learning all the time. I am managing to keep my blood glucose under control with only one or two blips, but each blip is a learning experience where I think: "Ooops better not eat that again!"

I am now merely "overweight", out of the obese category, but still a way to go.

I love Chinese takeaways, especially the House Special Curry - but it doesn't fit on a couple of counts. 
  • It contains monosodium glutamate - an additive that I have long tried to avoid.
  • It is high in fat, so not conducive to losing weight.
  • It is served with white rice, this makes my blood glucose level soar!
Well not to be beaten I have formulated my own recipe. It is free of MSG, low fat, and at only 3 syns for the whole recipe on Extra Easy will fit in with a Slimming World eating plan. 

Low Fat, Slimming World friendly, Chinese House Special Curry with Diabetic Friendly Fried Rice.

Excuse the quality of the picture, I've just got a new (to me) camera and I'm not sure of it yet!

For the curry sauce:
A non stick pan (important - this lets you "fry" off the curry paste without it burning.)
Fry Light Spray
1 heaped tablespoon curry powder
A clove of garlic finely chopped.
2 teaspoons grated ginger.
300 ml chicken stock (I just used an organic stock cube to make this).
3 teaspoons cornflour (3 syns).

In a small bowl combine the  curry powder, garlic and ginger and mix to a smooth paste with a tablespoon of cold water. Spray your pan with the fry light then add the paste. Keep stirring and moving the paste around the pan so that it toasts nicely, continue for about 2 minutes. Now add a splash of your stock and stir furiously until it is incorporated into the paste without lumps. Repeat with another splash of stock, then add the whole of the rest of the stock. Stir well to disperse and lumps and bring to a simmer. Meanwhile, mix the cornflour with a little cold water until smooth. Making sure that you stir constantly add the cornflour mixture to the simmering curry and keep stirring till it thickens. Once it has thickened take it from the heat. At this point I generally pop it into a clean saucepan so I can use my non stick frying pan for the next stage.

The "House Special" bit.

Here's where you make it your own!

Fry light
1 Onion chopped into large pieces
Any other ingredients of your choice prepared how you like them, today I used:
1/2 an uncooked chicken breast finely sliced.
A handful of frozen prawns defrosted.
1/2 a bag of stir fry veg mix comprising carrot, pepper and cabbage.

Spray your frying pan with fry light and place on the heat. Add the onion and any uncooked meat or prawns. Stir fry quickly until the meat is cooked. Throw in any additional veg and continue to stir fry for 3-4  minutes. Add in any cooked meat or prawns and stir fry for another minute. Tip the whole lot into your curry sauce and heat up together. Wipe out the pan to make the fried rice.

"Fried" Rice

Cooked white or brown rice if you are cooking for a diabetic.
1 - 2 eggs depending how much rice you are using.
Fry light
Soy sauce

Spray the pan with fry light and put on the heat. Break the egg/s directly into the pan and immediately break the yolks and begin to stir fry them. You don't want to make scrambled egg here, the aim is just to give the eggs a bit of a stir so that they end up as small cooked pieces. Add the rice and stir fry with the eggs till warmed through. Sprinkle with a little soy sauce and mix thoroughly to distribute it throughout the rice.


As you can see my "House Special" contains a lot more veg than your average takeaway curry so it's also healthier for you in that respect and I really love the added crunchy texture that the veg adds to the curry.


  1. Sounds like you are trying really hard to do the right thing.

  2. Sounds wonderful. I know the fakeaway recipe book has been one of the most popular books. I love diet coke chicken too. Loads of recipes if you google it.

  3. About a year ago I too was in a similar position. I had previously failed with lots of diets and was really depressed . A health scare gave me the kick up the **** that I needed. I joined weightwatchers and realised like you that it wasn't a "diet" that I needed but to re-educate myself about the way I was eating. Now I am 3 stone lighter and feel like a completely different person. I feel sure slimming world will do the same for you. It wont be easy but you can do it. My very best wishes to you.

  4. This looks and sounds really delicious. I love chinese food but they do add the MSG which gives me a hangover style headache and has brought on migraines in the past, so I will add this recipe to my list to give it a whirl. I do hope you get your diabetes under control and it doesn't take over too much of your life. Take care xx

  5. Gosh, that sounds a yummy recipe thanks for taking the trouble to post it.

  6. Your 'house special' sounds yummy. I managed to burn a curry in the slow cooker the other day by leaving it on all night when I should have turned it off before I went to bed - oops.

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