COCONUT CHICKEN CURRY

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By Tharien Bezuidenhout

Serves 6

Ingredients:

  • ½ Onion – finely chopped                         
  • 1 Garlic clove – finely minced                     
  • 2 tsp Olive oil                                                   
  • 2 tsp Curry masala                                            
  • 2 tsp Turmeric                                                  
  • 1 tsp Cumin                                                       
  • 1 tsp Coriander                                                 
  • ½ tsp Cinnamon                                                 
  • 1 tsp Mustard seeds                                                              
  • 1 Thumbnail fresh ginger – finely grated
  • 2 Red chillies – deseeded (optional)
  • 2 Tbsp Chutney
  • 1 Tbsp Lemon juice
  • 600g Skinless Chicken Breasts – cut into small strips
  • ¼ cup Lentils – dried
  • ½ tin (120g) drained Chickpeas
  • ½ tin (200ml) Coconut milk
  • 5-6 Carrots – julienne strips
  • ½ tsp Salt and Pepper to taste

Method

  1. Sauté onion and garlic in olive oil until soft and translucent over medium heat.
  2. Add all spices to onion mix and sauté for another 3-4 minutes.  The mix will be dry.
  3. Add fresh ginger and chilies.
  4. Add chutney and lemon juice. Deglaze pot with ¼ cup water.
  5. Add chicken strips and cook through.
  6. Add dried lentils, chickpeas and coconut milk.
  7. Season with salt and pepper.
  8. Add carrots and simmer for 60 minutes over medium heat for the best flavour.
  9. Serve with ½ cup brown rice or ½ cup whole-wheat couscous.
  10. Garnish with fresh tomato and desiccated coconut.

Nutrient analysis per serving:

Energy: 311 Kcal | CHO: 14.9g (of which sugar 7.4g) | Prot: 34g | Fat: 9.2g (of which sat fat 4.8) | Fibre: 3.9g | Sodium: 297mg

We love it:

This recipe is delicious, packed with flavour, healthy with many benefits from all the spices. Keep a couple of portions in your deep freeze for an easy meal.

Dietitians say:

Capsaicin – the component that gives chillies their heat has anti-inflammatory, antioxidant, anti-cancer and blood glucose regulating effects.

Top tip: Legumes are high in Fibre and can significantly lower the risk of heart disease