Soulful Chicken Curry
Have you ever had one of those moments where you tell yourself that you want to “eat healthier”and you head out to the shops with a spring in your step and determination to get the healthy ingredients. You come home with a rainbow of fruits and veggies, proud that you went and bought all these ingredients to begin your journey. Then, the overwhelm starts to set in as you realise you have no idea what to make with this assortment of healthy goods.
Most of us have been there, where we start out with good intention, but end up going back to the ready-made meals or takeaways, because we have no idea where to start when it comes to healthy cooking. But what if it isn’t as complicated as we make it out to be?
Cooking healthy meals doesn’t have to feel like you’re re-inventing the wheel. It’s all about knowing how to work with herbs and spices to bring out the flavour of the dishes.
Curries are a great way to get to know spices and flavour combinations. This mouth-watering chicken curry recipe by Mayuri Ramkolowan is a great step in the direction of getting to know healthy cooking and how to use spices.
Using fresh herbs, like coriander, can give your meals a fresh flavour along with boosting the health benefits.
Working with Spices & Knowing Their Health Benefits
Spices are often overlooked when it comes to healthy cooking. They are more commonly known for elevating the flavour of a dish, but in fact, they actually are packed with a lot of health benefits, too!
Bay Leaves: Most commonly used because of its prominent savoury flavour, the bay leaf also has wonderful health benefits. It has potent anti-fungal, antibacterial, and antioxidant properties along with being able to help improve insulin function, cholesterol levels, and prevent candida.
Cardamom: A well-known spice that is used in a variety of dishes. Cardamom is often used to help improve bad breath, prevent cavities, and works as a natural digestive aid. This diverse spice is rich in manganese which is an essential trace mineral that helps the body to form connective tissue and bones and plays a role in fat metabolism, calcium absorption, and blood sugar regulation.
Cloves: Traditionally used in Middle Eastern dishes as well as Ayurvedic and Chinese medicine, cloves are packed with potent health benefits. Cloves are a great aromatic spice that helps to support immune function and fight infections due it it’s powerful antimicrobial properties. It may also be able to help support liver function and reduce inflammation as it is rich in antioxidants and a compound known as Eugenol.
Cumin: This wonderful spice is part of the same family as parsley and is one of the most popular spices. It gives food a warm, earthy flavour which is great for meat dishes, stews or soups. In Ayurveda, cumin is often used to relieve a variety of issues such as mild digestive problems, morning sickness, and bloating.
Fenugreek seeds: The seeds from the Fenugreek plant are the most commonly used part of the plant. The benefits range from reducing blood sugar levels to improving digestive problems. Fenugreek seeds are most often used in curries, pickles, and rice dishes.
Ingredients:
• 1kg chicken breast
• 1 large brown onion
• 2 tsp freshly grated ginger
• 5 garlic cloves
• 2 tomatoes
• green chillies to taste
• 1 tsp red chilli powder
• 1 tsp cumin powder
• 1 tsp fenugreek powder
• 2 tsp himalayan salt
• ¼ tsp cumin seeds
• ¼ tsp fenugreek seeds
• ¼ tsp mustard seeds
• 2 cloves
• 2 cinnamon sticks
• 4 cardamom seeds
• 1 dried chilli
• 2 bay leaves
• 1 tbsp ghee
• ¼ cup plain yogurt or coconut cream
• 1 tsp turmeric powder
• 1tsp coriander powder
• 1 cup of water
• Handful of fresh coriander
** You can also use Good Life Organic Durban Curry which has a variety of the spices listed above as an all-in-one.
Method
1. In a pot on medium heat braise the ghee with all seeds, cinnamon sticks, cloves and cardamom. Braise for 1 min then add chopped onion and sauté on high until edges are brown add a bit of salt to soften onions.
2. Add in washed and chopped chicken breast and sauté until chicken is cooked.
3. Add in all dry spices, fresh ginger and chopped garlic. Mix well on medium to low heat. Once mixed well add in blended or finely chopped tomatoes and water.
4. Allow to cook on medium to low heat for 10 mins.
5. Lastly add in your plain yogurt or coconut cream and stir in. Cook on low heat for 5 to 10 mins. Top with fresh coriander, taste for chilli and salt.
6. Serve hot with rice, roti or naan.
Make the Organic Choice When It Comes to Your Food
Eating healthy meals does not need to be a mountain that you tackle all in one go, but instead one small step at a time. It is all about taking the simple steps and experimenting with recipes until you find the ones that you enjoy. Keep practicing the recipes and eventually it will become easier!
Visit Organic Choice to begin your healthy eating journey with our lovely range of locally produced fresh produce, organic spices, and pantry essentials.