Clean eating Nutrition

Spiced Indian Chicken

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Spiced Indian Chicken

I’m writing really early this morning as we are starting to pack up our home today for a move next week.  It’s really exciting but so much to do before that day comes.

Anyway I’m writing this morning about a chicken dish I made last night that was a hit with the family.  It’s pretty easy to make and is Indian inspired with delicious spices in the recipe including turmeric and cumin.

Cumin and turmeric are really good for sources of iron, and mixing them with lemon juice like as in this recipe allows us to absorb the iron really efficiently.

From the photo, can you work out what the other main ingredient of this dish is *?  It’s a yellow color in the dish, having been mixed with the turmeric  and cumin.  Looking forward to hearing your answers!!

 

Spiced Indian Chicken

Serves 4

Ingredients

4 cups pre-cooked brown rice

2 cups of mystery ingredient*

Big bunch of fresh mint

6 tbsp plain yogurt

1 lemon

1 heaped tsp each of ground turmeric, medium curry powder

1 tbsp balsamic vinegar

2 cloves of garlic

1 1/2 inch piece of ginger

3 large good quality skinless chicken breasts

1 level tsp each of ground cumin seeds & yellow mustard seeds

4 whole wheat naan breads

1/2 pack of baby spinach

Method

  1.  Preheat the oven to 425F. Chop the mystery ingredient into thin wedges and place in a sieve above some simmering water, cover and steam for 15 minutes. Pick the mint leaves into a blender (reserving a few baby leaves). Add 3 tablespoons of yogurt, half the lemon juice and a splash of water to the blender, then blitz for 1 minute until super-smooth and light green. Decant into a nice dish and refrigerate for later.
  2. Without washing the blender, add the remaining yogurt and lemon juice, the turmeric, curry powder and balsamic. Crush in the garlic, then peel, finely chop and add the ginger. Blitz until super-smooth to make a marinade, then pour into a large baking tray.
  3.  Lightly score the chicken breasts to increase the surface area and toss in the marinade. When the time’s up on the mystery ingredient, tip it into the chicken tray, quickly toss together, sprinkle over the cumin and mustard seeds, then place in the oven for 25 minutes, or until the chicken is cooked through
  4. Pan fry the naan breads with a little olive oil and seasoning. Slice and divide up the chicken & plate it with the remaining cooked ingredients. Drizzle with the dressing and scatter  the baby mint leaves.  Enjoy!

*Well done to those of you who guessed that the mystery ingredient was cauliflower – it certainly makes the dish!*

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