Chicken and vegetable curry

Chicken and vegetable curry

By
From
Recipes for a Great Life
Serves
4
Photographer
Greg Elms

Curries are so tasty and popular! And they don’t have to be high in fat. Keep the cooking oil to a minimum by using a non-stick pan and remove all the skin and visible fat from your chicken or meat.

Ingredients

Quantity Ingredient
1/2 small onion, roughly chopped
2 garlic cloves, smashed
2 cm piece ginger, peeled and roughly chopped
2 tablespoons vegetable or olive oil
1 teaspoon cumin seeds
1 teaspoon fennel seeds
2 tablespoons mild curry powder
8 chicken pieces on the bone, skin removed
2 small fennel bulbs, each cut into 8 wedges
1 cup italian-style tomato sauce
200g button mushrooms
1 cup peas, shelled
salt
freshly ground black pepper
1/2 lemon, juiced
1/4 cup coriander leaves, to garnish

Method

  1. Put the onion, garlic and ginger into a food processor and whiz to a paste.
  2. Heat the oil in a wok or large non-stick frying pan. Stir in the paste and add the cumin and fennel seeds. Fry on a low heat for 5 minutes, stirring with a wooden spoon. Be careful not to brown the paste; you just want to soften it to release the flavours.
  3. Stir in the curry powder and fry for 30 seconds. Add the chicken pieces and stir well to coat with the spice paste. Add the fennel, tomato sauce, mushrooms and peas to the pan. Season with salt and pepper and stir everything well. Bring to a simmer, then cover the pan and cook for 20–25 minutes or until the chicken is cooked.
  4. Just before serving, stir in the lemon juice and garnish with coriander leaves.
Tags:
Gabriel
Gate
Recipes for a Great life
health
diet
low-fat
low fat
healthy
nutritional
weightloss
simple
easy
fast
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weeknight
midweek
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