The Good Food Guru
The Good Food Guru
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Chicken and Vegetable Curry
22 July 2013
This week The Good Food Guru brings you a classic from India in the form of a chicken and vegetable curry. Traditionally, Indian curries are rather fat laden and as a consequence are not particularly healthy. The preferred fat for curries is ghee, or clarified butter which is used in copious amounts.

This curry breaks with tradition in that it is a healthy option with only 800 calories per serving. The ghee has been replaced with a conservative quantity of sunflower oil and some meat has been replaced with healthier and less fattening vegetables.

This is a completely home made curry. There are no ready mixed pastes here. The spice blend is The Good Food Guru's own formulation and all the ingredients are fresh and wholesome.
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Chicken and Vegetable Curry
The Curry Masala
 
Before you can make your curry you need to make up a masala (spice mix). If you are in the UK you will have no problems finding a local EMROT  (ethnic minority retail outlet) which will sell everything you need. In the US you may encounter difficulty sourcing some of the ingredients, so I have included a link (left) to a mail order company which sells Indian spices.
 
 
Indian Spice Link
Take a glass bowl and add 4 tbs garam masala, 4 tbs ground coriander, 2 tbs ground cummin, 4 tsp ground fenugreek, 4 tsp paprika, 4 tsp ground turmeric, 1tsp ground black pepper, 1 tsp ground cinnamon and 1 tsp hot chilli powder. Mix together well and transfer to an airtight glass jar for storage.
The Curry Ingredients
200 g (7 oz) cauliflower florets

150 g (5 oz) mushrooms

4 tbs sunflower oil

4 cloves chopped garlic

4 tsp curry masala (see above)

1 green bell pepper sliced

3 diced chicken breasts

Salt to taste
100 g (3½ oz) green beans cut into thirds

350 g (12 oz) chopped onions

50 g chopped fresh ginger

2 birdseye chillies chopped with seeds

1 x 400 g (14 oz) can chopped tomatoes

100 g (3½ oz) sultanas

A small bunch of fresh coriander (cilantro)
Method
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Pakora Perfection
Many years ago, my Sikh friend Kulvinder Singh taught me how to make pakoras. A traditional Indian snack made from gram flour batter. I have since refined the recipe and adapted it to my own taste. I am presenting it here for your delectation and delight.

This is not a very healthy snack, and partaking too often would inevitably result in chronic cardiovascular disease followed by a massive heart attack. Pakoras are perfect for a diet free weekend though. If you haven’t tried them before, be prepared for a fabulous new taste sensation.
26 August 2013
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2 cups gram flour

2 tsp hot chilli powder

4 cloves garlic (finely chopped)

250g (9 oz) new potaoes

30g (1 oz) fresh coriander leaves

2 tbs curry masala/powder

1 tsp salt

250g (9 oz) cauliflower florets

100g (3½ oz) frozen peas

Ingredients
Chicken Breast with Pasta
Here is a healthy, low calorie recipe to counteract the very tasty, but artery clogging pakoras featured last week.
Quick and simple is the way I would describe this recipe for chicken breast and pasta. It is served with a delicious tomato sauce, with sliced black olives and grated Parmesan or Cheddar cheese.

Ingredients

1 onion (finely chopped)

1 tbs olive oil

2 cloves of garlic (finely chopped)

2 x 400g (10 oz) cans of chopped tomatoes

¼ cup tomato puree

1 bayleaf

½ tsp dried oregano

½ tsp dried basil

75g (2½ oz) sliced black olives

A handful of coarsely chopped fresh basil leaves

4 chicken breasts

320g (11 oz) dried spaghetti or pasta shapes

120g (4 oz) grated Parmesan or Cheddar cheese

 

02 September 2013
Chicken Breast with pasta
Chicken Breast with Pasta
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