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Tuesday, April 5, 2011

Skinny Curry

Skinny Curry

None of these ingredients are set in stone. However, I seriously encourage the addition of the butternut squash. It really does increase the enjoyment & satisfaction levels from this meal.
Brown rice does take a little longer to cook however it is higher in fibre and will keep you fuller for longer.

A normal Korma would be based on full fat cream or coconut milk but his has NONE, NADA, NOTHING!!!

Serves 2
1 Chicken Fillet
100g uncooked brown rice
2 dessertspoons pataks korma paste
1 chicken stock cube
1 onion
2 cloves garlic
1 cm fresh ginger
1 small potato
½ butternut squash
½ red & ½ green pepper
Button mushrooms
½ mug frozen petit pois peas
½ tin chickpeas
2 tsp natural yoghurt / weight watcher cream
1 tsp chopped fresh coriander

1. Prepare all the ingredients. Preheat the oven to a high setting – 200oC. Peel, half, remove the seeds and dice the butternut squash into large cubes.
2. Put on a saucepan of water to boil for the rice.
3. Spritz with spray oil, season and roast for 20/25mins.
4. Dice the onion, garlic and chilli. Peel and dice the ginger very finely.
5. Peel and dice the potato into large chunks.
6. Slice the mushrooms. Deseed & chop the peppers into large chunks.
7. Spritz the wok with spray oil. When hot, add in the onion, garlic, ginger & chilli. Turn the heat down and allow to cook and brown for about 15mins.
8. Make up the chicken stock to 500mls.
9. Stir in the curry paste, cook out for 2 mins.
10. Add in chicken. Brown for about 2 mins.
11. Add in all the vegetables. Pour in the hot stock. Turn down and allow to simmer for 45mins to an hour.
12. About 10 mins before the end add the chickpeas and 5 mins before the end add the petit pois.
13. Pour the rice into the saucepan and boil for 30mins.
14. Strain the rice and spoon onto serving plate. Serve up the curry and add a dollop of natural yoghurt on top and garnish with some fresh coriander.
15. Enjoy.

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