Healthy Recipe of the Week!
For those of us who are “watching our pennies” this January, here’s a low-cost meal that’s both healthy and delicious! Can be enjoyed as a week night or weekend meal.
PREP: 15 MINS
COOK: 40 MINS
SERVES: 4
- Kcal 264
- Fat 8g
- Saturates 1g
- Carbs 7g
- Sugars 3g
- Fibre 2g
- Protein 40g
- Salt 0.7g
Ingredients:
- 4 skinless chicken breasts, cut into chunks (for less costly, use thighs or drumsticks)
- 2 tsp cornflour
- 1 onion, diced
- 2 tbsp rapeseed oil
- 1 garlic clove, crushed
- 2 tsp curry powder
- 1 tsp turmeric
- ½ tsp ground ginger
- pinch sugar
- 400 ml chicken stock
- 1 tsp soy sauce
- handful frozen peas
- rice to serve
Method:
- Toss the chicken pieces in the cornflour and season well. Set them aside.
- Fry the onion in half of the oil in a wok on a low to medium heat, until it softens – about 5-6 minutes – then add the garlic and cook for a minute. Stir in the spices and sugar and cook for another minute, then add the stock and soy sauce, bring to a simmer and cook for 20 minutes. Tip everything into a blender and blitz until smooth.
- Wipe out the pan and fry the chicken in the remaining oil until it is browned all over. Tip the sauce back into the pan and bring everything to a simmer, stir in the peas and cook for 5 minutes. Add a little water if you need to thin the sauce. Serve with rice.
Source: BBC GoodFood