Nutri Natters

Rita’s blog for lovers of real food

Chicken Curry – better than a take away

9th October 2012

Convenient as they are, there is a hefty cost attached to takeaway meals, especially if they are a regular weekly habit. At £20+ a pop for two people, that’s an eye-watering £960 a year or more!

You can buy the best organic chicken (to avoid added hormones), an array of spices (cheaper if you buy in an Indian food shop) and some delectable vegetables and herbs for a fraction of the cost of a takeaway meal. What’s more, you’ll know exactly what the ingredients are and where they have come from. This recipe includes turmeric and ginger, which both have potent anti-inflammatory properties to support your immune system, so it’s an ideal dish for the autumn and winter months.

Here’s my recipe for a tried and tested family favourite – chicken curry. Just think of the satisfaction of serving your friends and family a home-cooked meal thats tastes, smells and looks as good, if not better, than the one you used to pick up on the way home.

anti-inflammatory turmeric and ginger

What you need:
Chicken (thighs) skinned and cut into portions, 200-300gr (organic, if possible)
1 inch/2.5 cm piece of root ginger (grated)                         
Green chillies (finely chopped and de-seeded)  ½ to 1  (more if you like a hot curry)
Turmeric powder, 1 teaspoon
Cumin seeds (whole), 2 teaspoons
Coriander powder,  1 teaspoon
Garlic,  2 cloves, crushed
Lemon juice , ½ a lemon
Fresh coriander leaves (finely chopped), 1 large or 2 small bunch(es)
Coconut oil or olive oil, 1 tablespoon
1/3 block of creamed coconut (optional)
2 carrots, cut into discs or diced
1 onion, diced
Vegetable or chicken stock (fresh or from a cube)     
Black pepper

 What to do:

1.    Put the oil in a frying pan and heating up gently
2.     Add the cumin seeds, turmeric and coriander powder and stir-fry for about 1  minute on  a low heat
3.    Add the chicken and stir-fry for about 5 minutes on a medium heat until the chicken starts to colour a little
4.    Add the grated ginger and green chillies and cook for a few minutes. Add the onion, chopped coriander (save some for a garnish) and carrots and stir fry for about 5 minutes
5.     Pour in the stock and lemon juice (grate in the creamed coconut, if using), cover the pan with a lid and simmer for at least 30 minutes until chicken is fully cooked. If there is excess juice cook uncovered to evaporate the excess liquid
6.     Add a few twists of black pepper to the finished dish and garnish with some chopped coriander
7.    Serve with brown basmati rice

 Options:

Increase the vegetable quotient by including cauliflower florets and /or some green beans. If you like tomatoes, add a tablespoon of tomato puree or a few skinned and chopped tomatoes.

Rita