wow can you have curry and Chicken health

spice up your mealtime with this easy and tasty chicken curry dish. it is a own family favored – actually be conscious that this recipe is medium-fat in choice to low-fat.
Serves: 2
Time: 60 minutes
components
Curry
1 tbsp olive oil (or vegetable oil)
1 huge onion, chopped
2 garlic cloves, chopped finely
1 massive tomato, chopped
1 tbsp tomato purée
1 medium chilli, chopped
¼ tsp chilli powder
¼ tsp coriander powder
¼ tsp cumin powder
¼ tsp turmeric powder
2 tbsps water
250g boneless hen, chopped (approx. 1 chook breast)
1 tbsp lower fats yoghurt
pepper, to flavor
130g basmati brown rice
160g cauliflower
Garnish
2cm dice of ginger, finely chopped
1 tbsp chopped smooth coriander

The reference consumption of a median person is 8400kJ/2000kcal an afternoon for a girl and 10,500kJ/2500kcal a day for a person.
approach
1. warmth the oil and fry the onions until smooth. add garlic, tomato, tomato purée, chopped chilli and spices. prepare dinner for a couple of minutes after which add  tablespoons of water and allow to lessen.
2. upload chicken and put together dinner for 10 to 15 mins on a medium heat, then upload the yoghurt, stirring slowly. Season with black pepper and simmer for a further five to 10 minutes.
3. in the period in-between, cook dinner the rice following the packet instructions and boil or steam the cauliflower until mild.
4. Garnish the curry with ginger and coriander.
five. Serve with rice and cauliflower.
vitamins statistics
Nutrient
consistent with 100g
consistent with 533g serving
energy
479kJ/114kcal
2551kJ/605kcal
Protein
eight.9g
47.3g
Carbohydrate
12.4g
66.2g
(of which sugars)
1.7g
8.9g
fats
3.5g
18.7g
(of which saturates)
0.8g
four.4g
Fibre
0.7g
three.6g
Sodium
zero.02g
zero.1g
Salt
zero.1g
0.3g
those figures observe for 180g of cooked basmati rice and 80g cauliflower constant with element.
hypersensitive reaction advice
This recipe incorporates milk.
meals protection guidelines
continuously wash your palms, art work surfaces, utensils and cutting boards in advance than you begin getting ready food and after coping with uncooked meat, together with chicken.
hold uncooked chicken a long way from organized-to-devour components together with salad, fruit and bread.
ensure that the chook is cooked till steaming warm all the way through, no crimson meat is left and any juices run smooth.
Wash or peel uncooked veggies earlier than use – this may assist smooth them and remove any risky bacteria that might be at the outdoor.
Any leftovers should be cooled within one to two hours and located within the fridge (for up to two days) or frozen.
at the same time as reheating, always ensure that the dish is steaming heat all the manner through earlier than serving.
never reheat food extra than as soon as.
cook the rice as required and use right away, or cool inside one hour, refrigerate and use inner 24 hours.

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