Chicken Massaman Curry with Potatoes and Carrots

1. Heat the oil in a large, deep frying pan or casserole with a lid (about 28cm/11in) over a medium-high heat. Brown the chicken for 5 minutes, turning, until golden on most sides. Lift onto a plate; it does not need to be cooked through yet.
2. Turn the heat down to medium, add the onion and cook for 5 minutes, until starting to soften. Stir in the curry paste and cook for 1 minute, until fragrant.
3. Pour in the coconut milk and stock, then add the potatoes, carrots, tamarind and sugar and return the chicken with any juices. Bring to a simmer, cover and cook gently for 20 to 25 minutes, stirring now and then, until the potatoes are tender and the chicken is cooked through, with no pink in the middle (75C/167F in the thickest piece). If the sauce gets too thick, add a splash of water.
4. While the curry simmers, rinse the rice and cook according to the packet, usually 10 to 12 minutes, then leave covered to steam.
5. Stir the fish sauce and lime juice into the curry and taste; add a little more lime if you like it sharper. Serve over the rice, scattered with the peanuts and coriander, with lime wedges on the side.
6. Leftover curry keeps in the fridge for up to 2 days, or freeze it for up to 3 months (the potatoes soften a little). Reheat until piping hot. Cool any leftover rice within an hour, keep it in the fridge, eat it within 24 hours and reheat it only once until steaming hot.

A serving has about 34g of protein and 6g of fibre for 525 calories, including the rice. Using light coconut milk and skinless thighs keeps the fat to about 16g a serving, much less than most takeaway (takeout) curries.

What massaman is. Massaman is a mild, rich Thai curry whose name is usually traced to Musulman, an old word for Muslim. Its warm spices, such as cinnamon, cardamom and cloves, show the influence of Persian and Indian traders, which sets it apart from the hotter Thai red and green curries. Potatoes and peanuts are traditional.

Why a smaller portion of rice. The potatoes already add starch, so the recipe uses 40g of uncooked rice each instead of the usual 75g or so. Most of the 58g of carbohydrate comes from the rice and potatoes, which is why it is not tagged for blood sugar. For a lighter plate, serve it with steamed greens instead of rice.

Check the paste. Shop-bought massaman paste varies a lot in salt and heat, and many contain shrimp paste. Start with 2 tbsp; if you like more heat, add a little more with the onion next time.

The carrots and onion add sweetness and fibre, and the chicken thighs stay tender during the simmer. For another curry, try the healthy chicken tikka masala or the red lentil dal with spinach.