How to reduce the calories in curry

A single portion of takeaway curry can contain over 1,000 calories so while it's great as the occasional treat, if you're having it more regularly, you might be better off making your own.

If you want to experience all the tastes but with less calories there are some easy swaps you can make…

Lower-calorie ingredient swaps

• Replace or supplement meat with tofu, beans or pulses and vegetables such as spinach or kale.
• Cut back on oil – you can simmer onions in stock instead of frying.
• Replace cream with low-fat yoghurt or light coconut milk.
• Use a little plain flour to thicken sauces instead of adding ground nuts.
• Remove visible fat and skin from meat before cooking.

Hacks to cut the calories in any curry

Dhansak is a great curry if you're cutting back on calories. The meat is supplemented with lentils. To slash the calories further, cut back the oil, omit the sugar and replace some of the meat with spinach or kale. This is the lamb dhansak pictured above.

For Chicken tikka masala, simmer the onions in stock instead of frying them – you can even blitz them afterwards to thicken the sauce. Replace the cream with yoghurt or fat-free fromage frais.