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