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food & health<br />
Chicken curry with cumin rice<br />
Serves: 6<br />
Prep time: 20 minutes<br />
Cook time: 45 minutes<br />
Ingredients<br />
• Rapeseed oil<br />
• 155g onion, diced<br />
• 2 garlic cloves, minced<br />
• 1–3 bird’s eye chilli, diced<br />
(optional)<br />
• ¼ tsp turmeric<br />
• 2 tsp curry powder (mild–<br />
medium, as per taste)<br />
• 2 tsp garam masala powder<br />
• 360g raw chicken breast, cubed<br />
• Pinch of salt<br />
• 80g yellow pepper, 80g red<br />
pepper, 80g green pepper, diced<br />
• 90g carrot, diced<br />
• 200g potato, diced<br />
• 1 medium tomato, diced<br />
• 1 ½ tbsp tomato puree<br />
• 30g coriander, chopped<br />
• Handful of peas<br />
• 3g cumin seeds<br />
• 300g basmati rice<br />
Method<br />
1. In a pan, heat a tablespoon of oil<br />
and add the onion and minced<br />
garlic. Add the bird’s eye chilli (if<br />
using) and sauté until the onion<br />
is translucent.<br />
2. Add ¼ tsp turmeric, ¼ tsp curry<br />
powder, and ½ tsp garam masala<br />
to the pan, and mix well.<br />
3. Add an extra tablespoon of oil,<br />
turn up the heat and add the<br />
chicken. Add salt to taste.<br />
4. Add the diced vegetables (apart<br />
from the peas and coriander).<br />
Add another ½ tsp of garam<br />
masala and ¾ tsp of curry<br />
powder.<br />
5. Add 650ml of water, the tomato<br />
puree, 1 tsp curry powder, 1 tsp<br />
of garam masala, and bring to<br />
a boil.<br />
6. Boil for approx 20 minutes or<br />
until sauce has thickened. Once<br />
thickened, add the coriander<br />
and peas.<br />
For the rice:<br />
1. Add 1 tbsp of oil and the cumin<br />
seeds to a medium-sized pot.<br />
Sauté the cumin seeds over<br />
medium-low heat for 1–2<br />
minutes.<br />
2. Add the uncooked rice, stirring<br />
for 2–3 minutes to toast.<br />
3. Add enough water to just cover<br />
the rice. Place a lid on the pot,<br />
turn the heat up, and bring it<br />
to boil.<br />
4. Once boiling, turn the heat down<br />
low and simmer (with lid) for 15<br />
minutes. Turn off the heat and<br />
let the rice sit undisturbed for 10<br />
minutes before lifting the lid.<br />
5. After resting, fluff with a fork,<br />
and serve alongside the curry.<br />
The healthy bit<br />
This lasagne is loaded with<br />
vegetables, meaning there’s lots<br />
of fibre and good plant chemicals<br />
that our bodies love and need.<br />
Switching to wholegrain lasagne<br />
sheets is a great idea, as emerging<br />
research shows the importance of<br />
fibre, so trying to get it in wherever<br />
you can is important for optimal<br />
health – most people don’t meet<br />
the government’s target of 30g of<br />
fibre per day. Remember, when<br />
using margarine, opt for one that<br />
doesn’t include trans fats – look<br />
out for ‘hydrogenated’ or ‘partially<br />
hydrogenated oil’, and avoid.<br />
The chicken curry is a healthy<br />
twist on the family-favourite<br />
takeaway, an Indian chicken curry!<br />
This recipe hits all the right spots<br />
without using unhealthy fats and,<br />
by adding a load of vegetables<br />
into the mix, you ensure you<br />
meet at least two of your fivea-day<br />
in just one serving. The<br />
spice mix used in this recipe is<br />
packed full of polyphenols which<br />
are increasingly known for their<br />
incredible bounty of health<br />
benefits.<br />
Rania is a registered<br />
dietitian and nutritionist<br />
specialising in fertility,<br />
PCOS, weight management<br />
and chronic conditions.<br />
Find a<br />
nutritionist on<br />
our Happiful<br />
app<br />
<strong>happiful</strong>.com | September <strong>2021</strong> | 59
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