- 2 teaspoons oil
- 2 onions, diced
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 600g boneless skinless chicken breast, diced
- 8 medium-sized carrots, sliced
- 400g can chopped tomatoes
- 1 cup low-fat evaporated milk
- 2 teaspoons garam masala (see tip)
- 4 cups cooked basmati rice
1 Heat oil in a large pot. Add onions and cook for 5 minutes, stirring.
2 Add garlic, ginger, chicken, carrots, tomatoes, milk and spices.
3 Simmer over a medium heat for about 30 minutes, stirring occasionally, until chicken is cooked (see tips). Serve with rice.
- Make it glutenfree: Check ground spice is gluten free.
- You can add other veges you have on hand, too: peas, spinach, parsnip, kumara, corn, courgettes…
- Add 3 tablespoons apple sauce to make the sauce sweeter.
- Weird but true: a can of diced apples will add interesting texture and flavour.
- Become a professional chef: taste the sauce before you serve it and experiment by adding 1/2 teaspoon ground coriander seeds, or ground cardamom, or ground cumin.
What is garam masala?
A pre-mixed blend of ground peppercorns, cloves, cinnamon, cumin seeds and cardamom pods.
How do you know if chicken is cooked?
- Check if chicken is cooked by sticking a knife into the thickest part of the meat: if a clear juice comes out, it’s done. You should not be able to see any pink meat.
- Chicken should be cooked to at least 70°C and it normally takes about 1 hour per kg to cook (depending on the cut).
Why eat chicken?
Lean chicken meat is an excellent source of protein and is low in saturated fat. It’s also a source of minerals.
Do meat and eggs come from the same chicken?
No, the meat and egg industries are separate.
In 1986, New Zealanders ate around 14kg of chicken per person. In 2010, we ate around 33kg of chicken per person! (Which accounted for 36 per cent of the meat we ate that year.)
Nutrition Info (per serve)
Total fat 8g
–Saturated fat 2g
Dietary fibre 6g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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