Superfood - March-April 2017

WORLDWIDE CURRIES

ALL PHOTOGRAPHS: BINTU HARDY

Cape Malay Chicken

Curry ( South Africa)

INGREDIENTS

• 2 tbsp vegetable oil


• 12 chicken thighs, bone-in and
  skin removed


• 1 large onion, diced


• 2 garlic cloves, minced


• 1 tsp minced ginger


• 6 cloves


• 8 cardamom pods, lightly crushed


• 1 cinnamon stick


• 1 chopped mild red chilli, to taste


• 1 tbsp mild curry powder


• 2 tsp garam masala


• 1 tsp sugar-free apricot jam (or honey)


• 400g (14oz) can chopped tomatoes


• 400ml (1¾ cups) low-sodium
  chicken stock


• pinch of salt


• 250g (9oz) potatoes, cubed


• rice and chutney, to serve

SERVES: 6

PREP TIME: 5 MINUTES

COOKING TIME: 1 HOUR 10 MINUTES

1. Heat half the oil in a frying pan and
   brown the chicken pieces in batches.
   Remove them from the pan and set aside.


2. Add a little more oil to the same pan
   and sauté the onion for 5–10 minutes
   until soft.


3. Add in the garlic, ginger, cloves,
   cardamom pods and cinnamon and stir for
   30 seconds until fragrant before mixing in
   the chilli and curry powders.


4. Return the chicken to the pan and mix
   until the chicken is well coated.


5. Stir in the apricot jam, chopped
   tomatoes, chicken stock and salt, bring
   to the boil, reduce the heat and simmer
   (covered) for about 25 minutes.


6. Add the potatoes and cook uncovered
   for a further 25 minutes until the potatoes
   are cooked. Serve with plenty of rice and
   chutney.
   PER SERVING (WITHOUT RICE AND CHUTNEY)
   470kcals, 60.7g protein, 17.6g fat (7.1g saturates),
   15.1g carbs, 2.9g fi bre, 4.2g sugar, 0.4g sodium

CURRIES

SUPERFOOD 21

SF9_P20-25 Bintu Curries SHSD.indd 21 27/01/2017 16:57