Balti Chicken Curry with ‘Rice’
My ‘Real Food’ eating programme involves a lot of cooking. Bulk dishes are vital to cut the time spent in the kitchen. Indian meals re-heat really well and taste even better when re-heated. I advise bulk producing them. This recipe is 5 servings because I wanted more of my earlier Rogan Josh which was just 3 servings.
Patak’s is a ready made spice in a jar – with a low-carb content(10%) and it uses rapeseed oil (22%), an omega 9, resistant to oxidation during cooking.
Total Carb: 17g
1 Chicken Curry Serving: Carb 12g Kcals 253 Protein 23g Fat 12g Fibre 3g
1 Cauliflower Rice serving: Carb 5 g Kcals 117 Protein 6g Fat 7g Fibre 8g
For men, just add2 portions of the curry – 4 labels, to the plate for additional kcals
Ingredients
Serves 5
Curry Sauce
160g, 7 stalks celery, chopped finely
160g, 2 medium red onion, cut in chunks
400g, 5 medium tomatoes, cut in large chunks
15g, 1 red and 1 green chilli, de-seeded and chopped finely
30g, grated lump of ginger, skin removed
10, 2 to 3 garlic cloves, sliced or crushed
40g, a large handful of fresh coriander leaves, chopped finely
150g, 1 large green pepper, chopped in chunks
350ml, Sadie’s chicken stock or a chicken stock cube in boiling water
Juice of 1 lime
5 cardamon pods (optional)
5g, 1 teaspoon garam masala spice (optional)
1 jar (283g) Pataks Balti paste
Protein
400g, 4 chicken breasts
Cauliflower rice
Serves 5
600g, head of cauliflower
15, sesame seeds
15g, sunflower seeds
5g, teaspoon garam masala
3g, half teaspoon turmeric
25g desiccated coconut
25g, psyllium husk
Salt & pepper
Method
- Chop all the vegetables. That is the bulk of the work done!
- Add 225g of Pataks Balti paste to a heavy bottomed saucepan on a moderate heat (7 on an induction hob)
- Add in all the veggies, except for the green pepper and coriander. Mix well.
- Gradually add the stock to the pan, stopping the mixture sticking by scraping the spice from the bottom of the pan with a wooden spoon and mixing well
- When you have added all the broth, add in the finely chopped coriander, green pepper and additional spices (cardamon and garam masala).
- Turn the heat down to a gentle simmer and leave for 10 to 15 minutes. Then taste and decide if you want to add more chilli or garam masala.
- Chop the chicken into chunks, turn up the heat to a bubble and add in the chicken chunks. Mix well. As the raw look disappears, turn the heat down to 2 or 3 (a gentle simmer) and leave the curry flavours all come together and the onion completely softens.
- Wash the cauliflower and bin the leaves.
- Using a food processor, blitz the whole head of cauliflower. I like a little bit of chunk so I include the stalk.
- Divide into 2 sections, and dry-fry 1 section at a time in your frying pan. (My pan is small)
- You will see the steam coming off but careful not to brown it.
- When both are dried off, add them all to the pan again, and add the desiccated coconut, psyllium husk and turmeric. Mix well. Remove to a bowl to cool
- Add the sesame and sunflower seeds to the pan with the garam masala adnd lightly toast
- Mix the seeds into the cauliflower rice and allow to cool. Season with salt & black pepper.
- When cool, seal well and store as this is 5 portions.
