SOFT MEAL RECIPE - SERVE 4
Canutrition tip: When eating curry be sure to serve it with rice that will help pack more nourishment into the meal. The best rice on the GI, nutrition and antioxidant states is black rice, followed by red and then brown rice. The difference between coloured and white is significant, with up to 14 times more polyphenols, a lot more fibre, plus up to twice the iron, vitamin B6 and magnesium. Once cooked most won't even notice the slight beige tinge, especially if smothered with a delicious curry sauce.
500g chicken thigh fillets
270ml canned coconut milk
1 brown onion
350ml chicken stock
large sweet potato
1 long green chilli seeded (fresh)
1/2 bag of baby spinach
1/2 coriander bunch chopped
200g low-fat plain yoghurt
4 tbsp oven browned cashews
coriander to garnish
2 cups brown basmati rice
Curry paste (can use 2-3 Tbsp of a quality green curry paste)
1 long green chilli seeded, finely chopped (fresh)
1 tbsp grated ginger
3 cloves garlic chopped
2 tsp ground coriander
2 tsp ground cumin
1/2 tsp rock salt
- Seed the chillis. Use one to make curry paste with onion, ginger, garlic, spices and salt.
- Heat 2 tbsp of the coconut milk, in a large saucepan, add the curry paste and stir for 3 minutes.
- Cut chicken into 4 cm (11/2 inch) pieces. Add chicken, stir, for 2 minutes. Add stock and remaining coconut
milk and simmer covered for 10 minutes
- Add eggplant and sweet potato to curry, simmer, covered 5 minutes. Add cauliflower, then green vegetables.
- Brown nuts and then add into the mixture. Add into the curry, along with 3/4 cup of yoghurt and chopped herbs.
Season to taste.
- Serve curry drizzled with remaining yoghurt, topped with extra chilli and extra coriander.
- Serve with cooked brown rice (15 minutes in a rice MW bowl or saucepan)
120g chicken pieces, 90g cooked rice + 1 scoop of curry.
Per serving: Energy 660 kcal, 26g fat, 5g saturated, 45g protein, 60g low GI carbs, 2g sugar, 8g fibre, 420 mg salt.