Keema Peas (lean)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 2

  • 120 g minced chicken120g
  • 60 g edamame (as peas)60g

Vegetables· 4

  • 60 g tomato (diced)60g
  • 45 g red onion (chopped)45g
  • 8 g garlic (minced)8g
  • 6 g ginger (minced)6g

Spices· 3

  • 5 g curry powder5g
  • 1 g cumin powder(staple)1g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)5g

  1. Heat the oil in a non-stick pan and toast the cumin over medium heat for 30 sec, then add the garlic, ginger and onion and cook 2 min until soft.

    Why? Toasting cumin in oil first unlocks the aroma that defines Indian keema — hot oil wakes up the spice's fat-soluble oils, adding far more flavour than extra oil ever would.

    Next up:Add the minced chicken, breaking it up with the spatula, and fry 4 min until it turns white and releases liquid; tilt the pan and spoon off the fat that pools at the bottom.

  2. 4 min · hands-free

    Add the minced chicken, breaking it up with the spatula, and fry 4 min until it turns white and releases liquid; tilt the pan and spoon off the fat that pools at the bottom.

    Why? Spooning off that rendered fat is exactly where this makeover saves its calories — traditional keema uses fatty mince and keeps all that grease in the sauce, adding a hundred-plus kcal a serving.
    04:00

    Next up:Stir in the curry powder and a pinch of salt for 30 sec, then add the diced tomato and 3 tbsp water; simmer 3 min until the tomato breaks down into a thick masala.

  3. 3 min · hands-free

    Stir in the curry powder and a pinch of salt for 30 sec, then add the diced tomato and 3 tbsp water; simmer 3 min until the tomato breaks down into a thick masala.

    Why? Fresh tomato cooked down brings its own tang and body, replacing the thickness the original builds with coconut milk or butter — you get a glossy sauce at almost zero fat.
    03:00

    Next up:Fold in the edamame and simmer 3 more min until cooked through and the sauce has reduced. Serve with half a bowl of brown rice or a wholemeal wrap.

  4. Fold in the edamame and simmer 3 more min until cooked through and the sauce has reduced. Serve with half a bowl of brown rice or a wholemeal wrap.

    Why? Edamame stands in for green peas with more protein and fibre, making the keema more filling and steadier on blood sugar while adding plant protein alongside the chicken.

    Tip: For a brighter finish, squeeze over a little lime and scatter fresh coriander.