"Caribbean" curry meal prep, sub 700 calories per portion, high fibre, and a really tasty recipe to use up poudre de columbo/caribbean curry powder

I made this with a hellofresh recipe originally and enjoyed it but did end up tweaking a bit for the ingredients I would have regularly at home, below is "my" version. You can easily make it mild omitting chilli powder from salsa.


Made 6 portions with above, used 2 chicken stock pots and 2 cubes, used fresh onion for salsa and frozen onion for rice (convenience), could maybe reduce rice by 50g. 6 portions of above in MFP gave <700 calories a portion. Keeps in the fridge and freezes/microwaves well. 


Chop onion into 1/2cm pieces. Heat glug oil in large saucepan on medium, add half the onion, cook until soft (5 mins). Add half chicken stock, water & coconut milk.

Bring to boil then add basmati rice & 2/3 of sweetcorn/black beans. Mix & bring to boil then heat to medium-low. Cook for 10 mins then remove from heat and set aside (still covered) for another 10 mins.

Heat drizzle oil in frying pan on medium high, once hot add beef mince, cook until browned (5-6 mins)

Drain & rinse remaining sweetcorn & black beans together in a colander

Cut apricot into quarters or smaller.

Add remaining onion to beef, cook til softened, stirring occasionally (5 mins).

Add apricots, columbo powder, tomato puree, stir together & cook 1 more minute.

Add mango chutney, stock pot & water to pan, simmer & gently bubble until sauce rich and thick (5-7 mins)

Roughly chop coriander, mix with sweetcorn & black beans.

Zest the lime, cut in half, squeeze juice into salsa, stir in olive oil, add salt/black pepper.

After the 10 minute covered time for the rice (or can be longer), fluff with fork, stir through lime zest. Serve in bowls with beef on top and some salsa.