A couple of nice, easy family friendly dishes that are healthy to boot!
Fragrant & Creamy Chicken Curry
This chicken curry is a winner with both children and elderly relatives. It is flavoursome without being too spicy. It can be made ahead and chilled or frozen until you are ready to serve it. If you are making it ahead of time & want to add the veg, it is best to steam or blanch them separately and mix them through just before serving the curry as this will keep them nice and crisp & maintain their colour.
20 chicken thighs, boned & skinned (ask your butcher to do this for you)sliced into bite-size pieces
1 tsp Turmeric, ground
1 tsp Cumin, ground
1 tsp Garam Masala
1 onion, sliced
2 cloves of garlic, chopped
A thumb-sized piece of fresh ginger, grated.
1 tsp tomato puree
A pinch of dried chilli flakes
100 ml pouring cream
750 ml chicken stock
A glug of groundnut oil
Optional: selection of veg such as baby corn, sugar snaps, mange tout, green beans, red pepper, blanched or steamed.
In a large bowl, mix the spices with a couple of tablespoons of water to make a paste and coat the chicken in it. Cover and refrigerate for at least an hour.
Heat the oil in a pan until quite hot and add the chicken pieces to brown. Remove to a bowl and set aside.
Add the onions and a pinch of salt to the pan with a little more oil if necessary. Sweat until softened. Add the garlic for the last few minutes.
Add the tomato puree and cook out. Return the chicken to the pot and cover with the stock and the cream. Simmer for about 25mins on a low heat or until the chicken is cooked through and the sauce has thickened. Add the veg just before serving
Sticky Basmati rice
This sticky rice is perfect for soaking up all the lovely sauce from the curry
250g basmati rice
375 ml water (or cover with half an inch over)
- Place the rice in the pot with the water, add a pinch of salt
- Boil for 10 mins
- When most of the water is absorbed, turn the heat off and cover-DO NOT STIR
- Leave to steam for at least 5 mins
- Fluff up with a fork
Healthy Salmon Chow Mein
For the sauce:
Thumb-size piece fresh ginger, grated
2 garlic cloves, chopped
3 tsp tomato puree
2 tbsp oyster sauce
2 tbsp soy sauce
1 lime for squeezing
For the noodles:
1 large red pepper, sliced
2 spring onions, sliced
A large handful of mangetout, washed
A large handful of beansprouts, washed
2 salmon fillets, sliced lengthways
2 nests of medium egg noodles
1 tbsp rapeseed oil
To Garnish: A few fresh Coriander leaves & Sesame Seeds, toasted.
- Put the garlic & ginger in a bowl and add the tomato puree, oyster sauce, soy sauce, 3 tbsp water and stir
- Boil a large pan of water on the hob. When the water is boiling, drop in the noodles, turn off the heat and allow to sit for 5 mins. Drain in a colander or a large sieve in the sink
- With everything prepared, you can now start cooking. Heat the wok – it’s hot enough when it starts to smoke.
- Add the oil and lay the slices of salmon on the wok carefully, ensuring all the pieces of salmon are in contact with the pan.
- Use a spatula to gently keep moving the salmon around the wok until it is half cooked. Add the pepper and mange tout and stir-fry for a further min.
- Pour the sauce into the wok and allow to bubble.
- Add the noodles, beansprouts and spring onions, then toss into the sauce until it is well coated, stirring constantly until the beansprouts wilt. Add lime juice & check for seasoning. Adjust with soy sauce if necessary.
- Serve in bowls – an easy way is to use tongs
- Garnish with the coriander & sesame seeds.