Muscle for life

Recipe of the Week: Indian Curry Chicken

Recipe of the Week: Indian Curry Chicken

There’s a reason why this is one of the most popular recipes from my cookbook The Shredded Chef: it’s really, really good.

Even if you’re not big on curry, you should give this dish a go. I get emails every week from people that don’t usually like curry but love this recipe. And look at those macros! 🙂 Enjoy!




Calories Per Serving


Protein Per Serving

46 grams

Carbohydrates Per Serving

9 grams

Fat Per Serving

3 grams



4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed of fat, cut into 1-inch cubes

1 small onion, chopped

1 clove garlic, minced

3 tablespoons curry powder

1 teaspoon paprika

1 bay leaf

1 teaspoon ground cinnamon

1/2 teaspoon fresh ginger root, grated

salt and ground black pepper, to taste

1 tablespoon tomato paste

1 cup fat-free plain Greek yogurt

1/2 cup water

1/2 lemon, juiced

1/2 teaspoon Indian chili powder



Coat a 12-inch skillet with cooking spray and place over medium heat. Sauté the onion until translucent, then stir in the garlic, curry powder, paprika, bay leaf, cinnamon, ginger, salt, and pepper.

Continue stirring for 2 minutes, then add in the chicken, tomato paste, yogurt, and water. Bring to a boil, then reduce heat and simmer for 10 minutes. Remove the bay leaf, stir in the lemon juice and chili powder. Simmer 5 more minutes, or until chicken is cooked through


What You Get to Eat


What did you think of this week’s recipe? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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Leave a Comment!
  • eric_77

    Hey Mike,

    How am I supposed to reach you? I’ve sent you a couple emails now about how I’m getting a 404 error for the shredded chef and I have questions on the measurements you gave me for my meal plan. Also there’s been no email for my grocery list. I know you’re busy, but two weeks and no answer….what gives?

    • Michael Matthews

      Wow I’m sorry about that Eric. I answer all emails of course, but don’t seem to have gotten yours. Are you writing to [email protected].

      And yeah that damn 404 error is back. My Web guy is fixing it.

      Once again I apologize. Try shooting me another email? Let me know when you have so we can get it sorted.

      • eric_77

        No worries! I really appreciate you getting back to me so quick.

        I was responding to [email protected] so I’m guessing that’s why you weren’t receiving it.

        I just shot you a new email to the address you mentioned above. Thanks!

        • Michael Matthews

          My pleasure and Nico handles [email protected] so I’m not sure what’s going on there. I’ll ask him.

  • António

    Hey Mike,

    In my first week, I lost weight (fat went down), in my second week no weight loss(same weight as before) but fat went down, and at the end of my third week it has gone up by 0.4kg, with some increase in size in mainly my chest. I noticed a big visual difference in my first week and a smaller one in my second week in terms of fat but not so much this week. I understand that at times I lost fat and built muscle, but that doesn’t happen all the time and to lose fat I need to be in a deficit which I don’t think I am. The problem is my caloric intake for cutting which worked in the first week are more like maintenance calories or slightly surplus now. I initially blamed it on water retention and the fact I started using Creatine, though I don’t think that’s it.
    I eat 1850 calories , and if this was my maintenance amount of calories I would have to eat 1350 calories to lose fat, which is obviously not going to happen since I can’t survive on that. I thought adding HIIT cardio once or twice a week might be the next thing to try.
    What do you think?

    • António

      Meanwhile I’ve seen your video on how to fix metabolism, though I don’t really understand it. For a 150lb guy, who at 1850 calories is maintaining or slightly gaining weight what would you recommend? I would really like to be able to eat 2500 calories when cutting or maintaining. Should I each day increase by 100 my caloric intake until I reach this value? Then what do I do next?I am slightly confused.
      Thanks again for the help!

    • Michael Matthews

      You can definitely gain muscle and lose fat, which might be what’s occurring. Check out the metabolism article though.

  • António

    Talking about grip and hands, how do you deal with having to type so much every day? Right now I am going through some RSI symptoms but I can’t stop using a computer in my daily life for several reasons. Any suggestions?

    • Michael Matthews

      Haha good question. My hands don’t bother me at all. Lucky I guess? Don’t know.

  • jtjtjt88

    Hi Mike, In your recipes you suggest such as Indian Curry Chicken… You say 6 oz is one chicken breast. I calculate that to be about 280 calories alone. Then you say a serving of the recipe is only 247 calories and it contains 6 oz chicken as well as other ingredients. Can you please explain where you get your calories for the chicken breast from and how my calulations don’t add up? I’m trying to do up a diet plan and this has got me caught up. Thanks

  • Fantastic recipe and have to agree that if you aren’t a curry lover you will most definitely want to try this recipe, it tastes epic.

    • Michael Matthews

      Thanks! Definitely one of the most popular ones!

  • Louis

    What would be a good substitute for Greek yogurt? Greek Yogurt here in my country costs about $15~$17 per 4 cups. That’s a lot of money, which I can use to buy about 20 servings of chicken breasts.

    • Michael Matthews

      Hmm I’m not sure. Try low-fat quark? The macros might be similar.

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  • Sean Davis

    Any ideas to make this recipe less tart/sour? The combo of the Greek Yogurt and the Lemon juice works for my girlfriend but makes it unappealing for me. I love curry, Indian food and many of the recipes in The Shredded Chef. Thank you.

    • Sure, try a full-fat Greek yogurt or plain regular yogurt. If that doesn’t do it, reduce the amount of lemon.

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