“Let food be thy medicine, and let thy medicine be food.” Hippocrates
Do you know how good a curry really is? And I’m not just talking about the flavours!
Curry powder is made up of several different spices and all of them have holistic, healthy and healing properties. Unfortunately many take-away and ready meals are full of saturated fats and are calorie laden, but that doesn’t mean your favourite curry is off the menu. The answer is…make your own!
I have always loved garlic, coriander, ginger, and chilli, so it’s a bonus to find out how beneficial they are, along with spices such as cumin, cardamon and turmeric. Their properties: aiding digestion, reducing blood pressure, boosting the immune system, lowering cholesterol and many more.
By making a curry from scratch, you can really focus on flavour and even omit cream, yogurt or coconut milk; making it a healthier choice in so many ways. I have now created my own chicken curry recipe, although fish, prawns or meat could easily be substituted. The preparation is the best part; marinating, making the paste, mincing and chopping.
The colour, aroma and scent… so fresh and fragrant! Let’s cook!
Ingredients: Chicken Marinade
- 1 teaspoon chilli powder
- ½ teaspoon salt
- 1 tablespoon lemon juice
- 2 large boneless, skinless chicken breasts cut into bite-sized chunks
- 1 bunch of fresh coriander
- 4 cloves of garlic
- 3 birds eye chillies, seeds and membranes removed
- 1 tablespoon fresh lemon juice
- 1 tablespoon water
- 3 tablespoons vegetable oil
- ½ teaspoon freshly ground black pepper
- ½ teaspoon red pepper flakes
- 1 teaspoon cumin seeds
- 1 large yellow onion, chopped
- 2 tablespoon brown sugar
- 1 tablespoon minced ginger root
- 2 medium tomatoes, diced
- 1 teaspoon turmeric
- 1 teaspoon ground cardamom
- ½ teaspoon garam masala
- 300 ml passata
- 200ml chicken stock
- Combine the chilli powder, salt, lemon juice, and chicken breast pieces in a zip lock plastic bag. Shake, mix well and refrigerate at least one hour if you have the time.
- Meanwhile, place the coriander, garlic, chillies, ½ tsp. cumin, lemon juice, and 1tbsp. water in the bowl of a food processor or blender. Process 20-30 seconds, or until the mixture forms a paste. Set aside.
- Heat the oil in a wok or heavy bottomed pan over medium-high heat. Add the black pepper and red pepper flakes and let cook in the oil for 1 minute. Add ½ tsp. cumin, onions, and brown sugar to the pan and toss to coat the onions in the spices. Let cook for 6-8 minutes, or until onions are nicely browned.
- Remove the chicken from its marinade and add to the pan. Cook for 2-3 minutes, or until the chicken pieces have turned white on all sides.
- Reduce the heat to medium, then add in the ginger, tomatoes, turmeric, and cardamom and give it a good stir. Add in the contents of the food processor or blender, stir, and let cook for 2-3 minutes.
- Pour in the passata and stock and let the contents of the pan slowly come to a boil over medium heat. Once it has reached a boil, cover the pan and reduce the he at to low. Add the garam masala for added flavour. Simmer for 10 minutes.
- After ten minutes, uncover the pan and taste the sauce. If too spicy, add more brown sugar; it’s your choice.
I serve my curry with a portion of basmati rice and a fresh salad. Throw in a naan bread and cold Cobra, it’s just perfect..
Why not try out my recipe and experiment a bit with your flavours and spice….it’s good for you!