A Healthy Curry receipt (As a departed fat lady would have said) LOTS of
Lycopeine and Capsaicin.
TWO versions, Veggie & Chicken - but the sauce is the same.

Made this afternoon - expecting visitors - this is enough for FOUR, but it's
freezer friendly.
It may seem at first there's a lot of fat. THAT rises to the top in cooking.
Just skim it off.

3 Tablespoons Olive Oil.
6 Ounces Diced Onion.
8 WHOLE Fat cloves Garlic.
A Pound or thereabouts of fresh Plum Tomatoes - or use a 14 Ounce Can -
chopped roughly.
3 dessertspoons of your favourite Curry Spice for Chicken - I use "Shah"
brand, but for this - "Millstone" brand Jalfrezi mix is good too. Just DON'T
use a Vindaloo mix or the end results may be inedible for most.
An extra 2 teaspoons of Haldi Powder (- Turmeric powder.)
1 Knorr or other Chicken Stock cube to make up a Pint of stock. - or - Boil
your chicken and use THAT stock instead. Do NOT salt the stock.
If you want the meat-free version, use Vegetable stock.
"Two Inches" from a tube of Sun-Dried Tomato puree.
"Six Inches" from a tube of straightforward Tomato puree.
A Tablespoon of freshly grated Ginger. More if you like it.
6 to 10 Thai Bird's Eye Chillies, cut in 1/2" barrels.
A few of the less fiery fat Kenyan chillies, cut the same.
1/2 Pint of Natural Yogurt or Cream (Pineapple Yogurt is what I had today,
so I used that)
1/4 Lb of Chana Dhal, Yellow Split Peas or even red or green Lentils,
par-boiled in plain water and drained once softened.

The sauce is made by putting the Oil into a COLD saucepan to start - put in
the diced Onions and the WHOLE garlics.
Turn the heat up slowly and put on a lid.
After ten minutes on SLOW heat add the Ginger and allow another 5 minutes.
Now add the Curry Spices, stir and put the lid back on.
At the LOWEST possible heat - leave for 20 minutes or longer - stirring
occasionally.
Add the tomato purees and stir through - cook 5 minutes more.
Now, you can turn the heat up slightly.
Pour in the chopped tomatoes and the par-boiled Dhal or lentils.
Add the stock, give it all a good stir, put the lid on and at a very low
heat - let it bubble away for at least an hour - stirring occasionally.
Now add the chilli barrels and allow them to infuse and cook about ten
minutes.
Let the pot settle OFF the heat if you want to skim off any oils.
Mix Natural yogurt (Or Cream if you want) with a little water and a tiny
amount of Cornflour (Cornstarch)
Add the yogurt or cream mixture OFF the boil and stir well, then back on the
heat to burst the starch cells and thicken the sauce.
Now - taste it for salt - and sweetness.  This should be slightly sour. If
needed, add Lemon Juice or Tamarind extract.
I personally like a sweet tasting curry and especially true with a hot one -
which this is.
The sauce is ready.

For CHICKEN Curry - just add chopped cooked chicken and boil it through for
a few minutes. Right at the end - stir in a hefty amount of SLICED Onions
that have been flash-fried (i.e. - at a Very High Temperature) for added
texture and flavour. Put a dish of Extra Sliced MILD chillies in bowls
around. Serve with boiled rice (Or maybe like some, you prefer your Curry
with French Fries...!)  A separate recipe for very tasty Broccoli Bread
Puffs follows.

For VEGGIE Curry - Add in varying amounts to taste any of:
Cooked Broccoli - Water Chestnuts - large dice of cooked Carrot - Green
Beans - Kidney Beans - Butter Beans - Bell Peppers - Blanched Shredded
Cabbage - and even one of my favourites - Brussels Sprouts that have been
cut in half and very lightly cooked.  In fact - anything your heart desires.
Because the sauce has all the flavour already, both Veggie and non-veggie
folk might like to try adding "Chicken Chunks" type of Quorn. (I have not
tried that in this recipe but think it should be fine)

BE WARNED - Although this is most delicious - this is NOT for anyone with
delicate stomachs or tender rear-ends.  This is VERY "Farty" food next day.
Have a disposable wet cloth or cooling wipes when you go to the toilet.
Especially true for the Veggie version.

NOTE:  - To "cool" the curry slightly - you CAN add Coconut Milk or Grated
Creamed Coconut - but THAT ingredient adds a tremendous amount of heavy
(Saturated) fat to the dish.  To a lesser extent some solid-type yogurt can
just be spooned on the side of the plate.
A "cooling" drink - already made and tasted - Plain Natural yogurt, mixed
with Pomegranate juice, extra water and some sweetener
The recipe for the Bread Puffs follows.