• Rania Salman

chicken curry with cumin rice.

This is a healthy twist on the family-favourite takeaway, an Indian chicken curry. When you think of an Indian curry, you often think very fatty, oily and salty. This recipe hits all the right spots without using unhealthy fats. By adding a load of vegetables into the mix, ensure that you meet at least 2 of your 5-a-day in just one serving. The spice mix used in this recipe is packed full of polyphenols which are increasingly becoming more known for their incredible bounty of health benefits.

chicken curry in a bowl / fully grown

Serves: 6

Prep time: 20 minutes

Cook time: 45 minutes


ingredients.

● 80g yellow pepper, 80g red pepper, 80g green pepper, diced

● 90g carrot, diced

● 155g onion, diced

● 200g potato, diced

● 2 garlic cloves, minced

● 1-3 bird’s eye chilli, diced

● 1 medium tomato, diced

● 360g raw chicken breast, cubed

● Handful of peas

● 30g coriander, chopped

● Turmeric

● Curry powder (mild-medium, as per taste)

● Garam masala powder

● Tomato puree

● 3g Cumin seed

● 300g Basmati rice

● Salt

● Rapeseed oil


method.

Step 1

Dice all the vegetables and set them aside. In a pan, heat a tablespoon of oil and add the onion and mince garlic. Add the bird-eye chilli (if you are not a fan of chilli, no need to add) and sautee until the onion is translucent.


Step 2

Once the onion is translucent, add ¼ teaspoon turmeric, ¼ teaspoon curry powder and ¼ teaspoon garam masala and mix well. Add an extra tablespoon of oil, turn up the heat high and add the chicken cubes and cook. Add salt to taste.


Step 3

Once the chicken has cooked, add the diced vegetables (apart from the peas and coriander). Add more salt to taste and add another ½ teaspoon of garam masala and 3/4 teaspoon of curry powder. Add 650mls of water and add 1.5 tablespoons of tomato puree. Add salt, 1teaspoon curry powder, 1 teaspoon of garam masala and bring to a boil. Let it boil for ~20 minutes or until sauce has thickened. Once thickened, add the coriander and peas.


For the rice:

Step 1

Add 1 tablespoon oil and cumin seeds to a medium-sized pot. Sauté the cumin seeds in the oil over medium-low heat for 1-2 minutes. Add the uncooked rice to the pot and stir and cook for 2-3 minutes more to toast the rice.


Step 2

Add enough water to just cover the rice and add salt to taste. Place a lid on the pot, turn the heat up to high. Let the liquid come up to a boil. Once it reaches a boil, turn the heat down to low and let it simmer (with lid) for 15 minutes. After 15 minutes, turn off the heat and let it sit undisturbed for 10 more minutes before lifting the lid. After resting for 10 minutes, remove the lid, fluff with a fork, and serve.


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