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Tikka Chicken Bombay Coleslaw

Tikka Chicken Bombay Slaw

A healthy taste of India

Tikka Chicken Bombay Coleslaw

This is a gorgeous replacement for a fattening and energy-sapping Indian take-away.

I prepared this after a Christmas holiday, a period of food feasting and alcohol intake!

This recipe contains liver-friendly foods- olive oil, lemon juice, raw beetroot, provitamin A in carrot and anthocyanins in red cabbage. It is very filling for weight-loss and it is tasty.

I did not know until this recipe that I could infuse spices into a coleslaw dressing. YUM!

 

One Serving:   Carb 11g Fibre 9g

Using Chicken Breasts:    11.4g Carb     476 Kcals  Protein 42g  Fat 28g  Fibre 9g

Using Drumsticks:        11g Carb     618 Kcals. Protein 50g  Fat 41g  Fibre 9g

Ingredients

COLESLAW

makes 7 servings

500g grated red cabbage

150g grated carrot

100g grated beetroot

50g dry-fried toasted sunflower seeds

50g dry-fried toasted sesame seeds

Fresh parsley, finely chopped

 

DRESSING

makes 6 servings

4 tablespoons extra virgin olive oil

2 tablespoons apple cider vinegar

2 tablespoons chicory syrup

1 tablespoon lemon juice

2 teaspoons English mustard

1 teaspoon  ground cumin

1 teaspoon  ground coriander

1 teaspoon  ground turmeric

Salt & black pepper

 

CHICKEN

110g, Chicken breast, no skin, preferable free-range

20ml coconut oil

Or

2 free-range chicken drumsticks (50g x 2) and 1 chicken thigh 65g (skin-on)

Cumin, Coriander and turmeric spices

Salt

Black pepper

Lemon juice and apple cider vinegar to marinade

Method

Coleslaw – makes 750g

One serving is 100g : 10 Carb   Fibre 6g.  Kcals 165. Protein 7g  Fat 11g.

  1. Using an electrical grater, grate the vegetable into chunky bites, not too small
  2. Dry fry the seeds to enhance their flavour. Leave them cool and then toss them on top of the coleslaw

DRESSING

Makes : 5 Servings

One servings is 4 teaspoons

One Serving : 1.4g carb  Fibre 3.4g  Protein 0g Fat 12g.  Kcal 123

  1. Dry-fry the spices for about 2 minutes at 7 on induction hob – move the frying pan about mid-time to evenly toast the spices. There will be smoke but do not burn the spice. Monitor the smell and colour to avoid burning
  2. Add the other ingredients to a glass jar and shake well. Taste as you go. Remember the taste has to be strong as when it is added to the slaw, its strength will lessen.

CHICKEN

Chicken Breast : 0 Carb. Kcals 162 Protein 33g Fat 20g. Fibre 0g

Or

Drumsticks & Thigh: 0 Carb Kcals 305 Protein 43g Fat 15g 0g Fibre

  1. You can use chicken thighs, drumsticks and breasts.
  2. Marinade the meat the night before in lemon juice, vinegar and add the 3 same spices used in the dressing, spices liberally to both sides of the meat. Cover the bowel in clingfilm and add to the fridge overnight.
  3. I suggest pan-frying the breasts using the pan-fry (Pre-heat oven to 180 – add coconut oil to a frying pan and heat so that the chicken spits when it hits the pan , fry one side of the chicken on high heat for 4 minutes not moving it in the pan then add to an oven for a further 12 mins at 180. ) Leave to rest for 10 minutes before serving.
  4. For the drumsticks and thighs I suggest roasting. Pre-heat the oven to 200
  5. Add the meat to a roasting tray with a tray which allows the marinade to drip to the base but keeps the chicken raised off the marinade so that they crisp. Book for 15 mins and then turn the meat and return to the oven for another 15 minutes. Leave to rest on a cooling down oven for 10 minutes before serving.