Chicken and Vegetable Korma

Has the thought of a chicken salad, mid-winter, got you totally loosing it? Me too! Even with beautiful cos lettuces growing in the veggie patch I just can’t face the idea. What to do instead, I wondered. Then Emma posted about her less than clean weekend and it all became obvious. A big pot of chicken curry.

To make sure that it was as clean as possible and so I could pack in all my favourite spices and nutrients, I started from scratch with spices. If you don’t have the time for that sort of thing grab a jar of vindaloo paste from the supermarket.

Recipe: Chicken and Vegetable Korma

Ingredients

  • 2 large onion, roughly chopped
  • 1 head (about 10 cloves) of garlic, peeled
  • 25g of ginger
  • 1 teaspoon (5ml) coconut oil
  • 2 dried chillis
  • 1 teaspoon black peppercorns
  • 1 teaspoon fenugreek seeds
  • 2 teaspoons coriander seeds
  • 2 teaspoons cumin seeds
  • 2 teaspoon fennel seeds
  • 5 cloves
  • ½ teaspoon salt
  • 1 cinnamon stick
  • 2 cardamom pods
  • 30g (about ⅓ cup) almond meal
  • 1x 400g can diced tomatoes
  • 2 cups chicken stock or water
  • 80ml (about ⅓ cup) light coconut milk
  • 800g chicken breast fillet, cubed
  • 1 head (800g) of cauliflower, cut into bite sized pieces
  • 1 head (300g) of broccoli, cut into bite sized pieces (including stalks)
  • 2-3 green capsicum, cut into bite sized pieces
  • 250g brown mushrooms, quartered
  • 1 teaspoon turmeric or 2cm grated turmeric root
  • 3 teaspoons garam masala
  • Fresh coriander leaves to garnish

Instructions

  1. Place the onion, garlic and ginger in a food processor and process to a paste.
  2. Heat a wok to a medium heat and add the oil. Once warm add the onion paste. Cook for about 10 minutes, stirring occasionally until the raw onion smell/taste is gone.
  3. Meanwhile, heat a second heavy based frying pan. Add dried spices and chilli and toast until they begin to pop. Transfer to a spice grinder, food processor or pestle and mortar and grind to a powder. Briefly toast the almond meal to freshen the taste.
  4. Add the ground spices, almond meal, salt, cinnamon, cardamom and tomatoes to the wok and simmer for 5 minutes, to remove the raw tomato taste. Add the stock, chicken and vegetables. Cover and bring to the boil.  Reduce the heat and simmer for 15-20 minutes or until the veggies start to soften.  Add the mushrooms and cook covered for a further 5 minutes.
  5. Remove the lid and stir in the turmeric and garam marsala. SImmer for 5 minutes more.
  6. To serve remove the cinnamon stick and cardamom and garnished with fresh coriander.

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Nutrition:

Calories: 255 Fat: 7.7g Saturated: 1.6g Carbs: 10.8g Fibre: 7.1g Protein: 30.5g

Variations

Low-carbers could halve the amount of tomato used. Slow-carbers might like to add a can of butter beans instead of the broccoli

Cooking time (duration): 45

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

About Michelle

Michelle is passionate about showing people how easy it is to prepare food that is healthy and packed full of flavour. She has just completed her first recipe book, Healthy Helpings: fast food for fit physiques. She began sharing her love of food in 2007, when she produced two series of the online cooking show ‘Healthy Helpings TV’, making fast food healthy and healthy food fast. In 2008 she competed in bodybuilding as a novice figure shaping competitor and she remains passionate about physique sports. She was a 2009 Australian Masterchef semi-finalist, and contributes articles to Oxygen Magazine Australia. Michelle lives with her husband on the Fleurieu Peninsula in South Australia, where she loves to search out new ingredients and food ideas from local farmers markets, health food shops and ethnic grocers, and take her two dogs on long rambles through the vineyards. Find out more about Michelle's book