Healthy Recipe Pukka Yellow Curry

pukka Yellow Curry

Chicken drumsticks, yellow peppers & chickpeas

“This budget-friendly chicken drumstick recipe is great value and tastes phenomenal. ”

Serves 4
Cooks In 1H 15M
Difficulty: Not too tricky

Chicken, Dinner for two, Indian, Save with Jamie

Nutrition per serving

Calories 572 29%
Fat 17.2g 25%
Saturate 4.1g 21%
Protein 33.8g 68%
Carbs 74.9g 29%
Sugars 9.5g 11%
Salt 0.8g 13%
Fiber 8.3g –

Of an adult’s reference

Save with Jamie

Ingredients

2 onions
4 cloves of garlic
5 cm piece of ginger
2 yellow peppers
1 organic chicken stock cube
1-2 fresh red chilies
½ a bunch of fresh coriander , (15g)
1 teaspoon runny honey
1 level teaspoon ground turmeric
2 teaspoons curry powder
8 free-range chicken drumsticks
olive oil
1 x 400 g tin of chickpeas
1 teaspoon tomato purée
1 mug of basmati rice , (320g)
1 lemon
fat-free natural yoghurt , optional

Method

Peel the onions, garlic and ginger and deseed the peppers.
Put 1 onion, 1 pepper, the garlic and ginger into a food processor. Crumble in the stock cube and add the chili (deseed it first, if you prefer a milder curry), the coriander stalks, honey and spices, then blitz to a paste.
Place a large casserole pan on a medium-high heat and fry the chicken drumsticks (pull the skin off first, if you prefer) with a splash of oil for 10 minutes, or until golden, turning occasionally with tongs. Remove the chicken to a plate, leaving the pan on the heat.
Roughly chop the remaining onion and pepper and add to the pan to cook for a few minutes, then tip in the paste and let it cook down for around 5 minutes.
Pour in 500ml of boiling water. Drain the chickpeas and add along with the tomato purée and a pinch of sea salt and black pepper, then stir well.
Return the chicken to the pan, pop the lid on, reduce the heat and simmer gently for around 45 minutes, or until the sauce darkens and thickens.
With 15 minutes to go, put 1 mug (320g) of rice and 2 mugs of boiling water into a pan with a pinch of salt and simmer with the lid on for 12 minutes, or until all the liquid has been absorbed.
Serve the curry in the middle of the table with a few dollops of yoghurt (if using) and a scattering of coriander leaves, with lemon wedges for squeezing over and the fluffy rice on the side.


Sesame Butterflied Cicken

Peanut sauce, Asian slaw & rice noodles

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“Adding a lovely bit of crunch to this simple dish, slaw ingredients Chinese cabbage
and sugar snap peas are a source of vitamin C, which we need to make cell-protecting vitamin E. ”

Serves 2
Cooks In 18 minutes
Difficulty: Not too tricky

Nutrition per serving

Calories 489 24%
Fat 12.9g 18%
Saturates 3.3g 17%
Protein 40g 80%
Carbs 52g 20%
Sugars 8.5g 9%
Salt 1.3g 22%
Fiber 3.3g
Of an adult’s reference intake

Ingredients
g / ml cups / oz

100 g fine rice noodles
2 x 120 g skinless free-range chicken breasts
groundnut oil
4 spring onions
½ a Chinese cabbage , (150g)
200 g sugar snap peas
½–1 fresh red chili
2 limes
1 tablespoon low-salt soy sauce
1 tablespoon peanut butter
2 tablespoons natural yogurt
2 cm piece of ginger
2 teaspoons sesame seeds

Method:

Put a griddle pan on a high heat.
In a bowl, cover the noodles with boiling kettle water to rehydrate them.
Use a sharp knife to slice into the chicken breasts, then open each one out flat like a book. Rub with 1 teaspoon of groundnut oil and a small pinch of sea salt and black pepper, then griddle for 8 minutes, or until golden and cooked through, turning halfway.
Trim the spring onions and rattle them through the finest slicer on your food processor, followed by the Chinese cabbage, sugar snap peas and chili.
Dress with the juice of 1 lime and the soy sauce. In a small bowl, mix the peanut butter with the yogurt and the juice of the remaining lime, peel and finely grate in the ginger, mix again, taste, and season to perfection.
Remove the chicken to a board and slice, lightly toasting the sesame seeds in the residual heat of the griddle pan and sprinkling them over the chicken before serving.
Drain the noodles, divide between your plates with the chicken, slaw and peanut sauce, mix it all up and tuck on in.


Chicken milanese with spaghetti

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SERVES 2
COOKS IN 45 MINUTES
DIFFICULTY: NOT TOO TRICKY

Chicken, Dinner for two, Romantic meals, Italian
NUTRITION PER SERVING
Calories 965 48%
Fat 24.1g 34%
Saturates 6.7g 34%
Protein 68.8g 137%
Carbs 126.8g 49%
Sugars 10.3g 11%
Salt 2.1g 35%
Fiber 6.1g

OF AN ADULT’S REFERENCE INTAKE

Ingredients:
2 cloves of garlic
½ a bunch of fresh basil
olive oil
1 x 400 g tin of plum tomatoes
2 x 150 g skinless free-range chicken breasts
100 g plain flour
2 large free-range eggs
100 g breadcrumbs
30 g Parmesan cheese
150 g dried spaghetti

Method
Peel and finely slice the garlic. Pick the basil leaves, then finely chop the stalks.
Heat a splash of oil in a medium saucepan over a medium heat. Add the garlic and basil stalks and cook for 2 minutes, or until golden.
Tip the tinned tomatoes into the pan and squash them down with the back of a spoon. Fill the empty tomato tin with water and pour this in too. Season and simmer for 30 minutes, or until reduced, glossy and thick.
Place the chicken breasts on a board and cover with a double layer of clingfilm. Bash with a saucepan to flatten them to 5mm thick.
Tip the flour into one bowl, then crack and beat the eggs in a second bowl. Add the breadcrumbs to a third, finely grate in half of the Parmesan, then shake to combine.
Coat the chicken in the flour, then the egg and finally in the cheesy breadcrumbs, until thoroughly coated.
Heat a lug of oil in a large frying pan over a medium heat and cook the chicken for 3 to 4 mins on each side, or until golden and the meat is cooked through.
Cook the spaghetti according to the packet instructions, then drain and add to the tomato sauce, loosening with a little of the cooking water if needed.
Serve the pasta alongside the crispy chicken, with the remaining Parmesan and basil leaves scattered over.


Squash and ricotta pasta bake

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AN INDULGENT VEGGIE PASTA TREAT

“This creamy butternut squash pasta bake is really simple to whip up and full of flavour ”

SERVES 4
COOKS IN 1H 20M
DIFFICULTY: SUPER EASY

NUTRITION PER SERVING
Calories 793 40%
Fat 23.7g 34%
Saturates 9.2g 46%
Protein 31.6g 63%
Carbs 121.7g 47%
Sugars 22.4g 25%
Salt 2.47g 41%
Fiber 10.1g

INGREDIENTS:
1 butternut squash , peeled, deseeded and chopped into 2.5cm pieces
olive oil
2 cloves of garlic , peeled and finely sliced
1 bunch of fresh basil , leaves picked, stalks finely chopped
1 x 400 g tins of chopped tomatoes
sea salt
500 g dried penne
freshly ground black pepper
3 tablespoons ricotta cheese
750 ml organic vegetable stock
150 g mozzarella ball
1 handful Parmesan cheese , freshly grated
2 sprigs fresh sage , leaves picked

METHOD:
Preheat your oven to 200°C/400°F/gas 6. Place the squash on a baking tray, drizzle with olive oil and pop in the hot oven for around 15 minutes, or until tender.
Pour a couple of lugs of olive oil into a large frying pan, add the garlic and basil stalks and fry for a couple of minutes. Add your tomatoes to the pan, breaking them up with a wooden spoon and bring to the boil. Drop in the roasted squash, bring to the boil, then simmer for 10 minutes.
Meanwhile, bring a large pot of salted water to the boil, add the penne and cook for a couple of minutes less than it says on the packet. Drain, then toss with the sauce.
Tear up the basil leaves and sprinkle into the pan with some salt and pepper. Stir in the ricotta and the stock, then bring back to the boil.
Rub a large baking tray, ovenproof pan or earthenware dish with olive oil and spoon in all the pasta and sauce. Tear over the ball of mozzarella and top with the Parmesan. Rub the sage leaves with a little olive oil and put on top.
Pop it into the preheated oven and bake for 15 minutes or until golden and bubbling. Serve with a crisp green salad.
TIP: If you’re a chilli freak like me, try adding a chopped fresh chilli to your tomato sauce.


Chicken & black bean chowder

SERVED WITH GRILLED CORN TORTILLAS

black bean chowder

SERVES 6
COOKS IN 1 HOUR
DIFFICULTY: NOT TOO TRICKY

Ingredients:

½ a bunch of fresh coriander , (15g)
olive oil
2 onions
1 cloves of garlic
2 sticks of celery
250 g free-range cooked chicken
1 teaspoon ground cumin
1 pinch of cayenne pepper
1 x 400 g tin of black beans
750 ml organic chicken stock
1 fresh corn on the cob
1 fresh bay leaf
75 ml single cream
2 corn tortillas
1 lemon

Method:

Pick the coriander leaves and set to one side, then finely slice the stalks. Peel and finely chop the onion and garlic, then trim the celery and finely slice.
Place a large saucepan over a medium-low heat and pour in 1 tablespoon of olive oil. Add the onion, garlic, celery and coriander stalks, then sauté for about 10 minutes, or until the veg is softened but not coloured. Meanwhile, shred the chicken and put to one side.
Once the vegetables have softened, add the cumin and cayenne to the pan and fry for 1 minute. Stir in the black beans, along with their liquid, and the chicken stock. Cut the corn kernels from the cob and add it all to the pan, along with the bay leaf. Gently bring it all to the boil, then reduce the heat to low and let it simmer for 15 minutes.
If you prefer your chowder to be on the smooth side, you could blitz it just a little with a stick blender, otherwise just leave it nice and chunky. Stir in the shredded chicken and cream, season with salt and pepper to taste, then return to the hob for a further 10 minutes.
When the chowder is almost ready, toast the corn tortillas in a hot, dry frying pan until lightly golden. Cut them into large pieces, and serve them wedged into bowls of the soup. Cut the lemon into wedges for squeezing over and finish with a sprinkle of the reserved coriander leaves.


Pumpkin & ginger soup

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Serves 4
Cooks In 1 hour
Difficulty: Not too tricky

Nutrition per serving

Calories 90 5%
Fat 4.4g 6%
Saturates 2.1g 11%
Protein 4.6g 9%
Carbs 8.7g 3%
Sugars 6g 7%
Salt 0.6g 10%
Fiber 2.9g

Ingredients
1 kg pumpkin
2 shallots
75 g ginger
a few sprigs of fresh herbs , such as chives, mint
extra virgin olive oil
1 liter organic vegetable stock
125 ml coconut milk , plus extra to serve
½ tablespoon chilli powder
1 lime

Method
Deseed and roughly chop the pumpkin, peel and chop the shallots, then peel and finely grate the ginger.
Pick and finely chop the herbs.
Place the pumpkin, shallots, ginger and some oil in a large saucepan and sauté until soft.
Add the stock, coconut milk and chilli powder. Season, then bring to the boil and simmer for 40 minutes.
Blitz in a food processor then serve with the fresh herbs, lime juice and a splash of coconut milk.


Recipe of the Day – Mega veggie burgers

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Garden salad & basil dressing

“Tofu is a brilliant carrier of flavours, plus it’s high in protein, low in saturated fat and a great source of calcium and phosphorus, both of which make for strong and healthy bones ”

Serves 4
Cooks In 45 minutes
Difficulty: Not too tricky

Ingredients

350 g firm silken tofu
1 large free-range egg
75 g wholemeal breadcrumbs
2 heaped teaspoons Marmite
8 ripe tomatoes
1 tablespoon red wine vinegar
2 sprigs of fresh basil
4 soft wholemeal buns
400 g mixed seasonal salad veg, such as cucumber,
red cabbage, apples, cress, baby spinach
olive oil
2 sprigs of fresh rosemary
50 g Cheddar cheese
50 g gherkins
CREAMY BASIL DRESSING
4 tablespoons natural yogurt
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
4 sprigs of fresh basil
¼ of a fresh red chilli

Share this Recipe

Method

Wrap the tofu in a clean tea towel, then squeeze and wring it out to remove the excess liquid (about 4 tablespoons should come out – it’s messy, but really important to do this for great burger texture later).
Place the tofu in a bowl, scraping it off the tea towel. Crack in the egg, then add the breadcrumbs and Marmite. Mix and scrunch together really well with clean hands, then shape into 4 even-sized patties that’ll fit nicely in your buns once cooked.
Roughly chop the tomatoes and put into a dry non-stick frying pan on a high heat with a pinch of black pepper, a splash of water and the vinegar.
Squash the tomatoes with a potato masher, cook for 10 to 15 minutes, or until thick and delicious, then tear in the basil leaves and season to perfection (I sometimes add a pinch of dried red chilli flakes too, for a kick).
If you want to plump up your buns, pop them into a warm oven for a few minutes.
Meanwhile, finely slice or prep all the salad veg.
Next, pick the basil leaves into a blender and blitz with all the other dressing ingredients and a pinch of salt and pepper until super-smooth.
Place 2 teaspoons of oil in a large non-stick frying pan on a medium heat. Pick the rosemary leaves into the pan in four piles, place the patties on top and cook for 3 minutes on each side, or until golden.
Slice or grate the cheese, place on the patties, reduce the heat to low, then cover and leave to melt for 3 to 4 minutes.
Spread the tomato sauce into the buns, then sandwich the cheesy burgers and sliced gherkins inside.
Toss the salad with half the dressing (save the rest for another day), serve alongside the burgers and enjoy – totally awesome.

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Recipe of the Day – Anzac biscuits

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A brilliant teatime treat

“Celebrate Anzac Day with these Anzac biscuits – crisp on the outside
and deliciously chewy in the middle, you’ll love them! ”

Makes 16
Cooks In20 minutes plus cooling
Difficulty: Super easy

Party food, Australia day, Vegetarian

Nutrition per serving

Calories 146 7%
Fat 8.8g 3%
Saturates 5.8g 29%
Protein 1.6g 4%
Carbs 16.9g 7%
Sugars 8.2g 9%
Salt 0.1g 2%
Fiber 1.3g –
Of an adult’s reference intake

Ingredients
100 g unsalted butter
2 tablespoons golden syrup
1 teaspoon bicarbonate of soda
120 g plain flour
80 g porridge oats
100 g golden caster sugar
80 g desiccated coconut
1 teaspoon vanilla extract
1 orange , zest from

Method:
Preheat the oven to 180ºC/350ºF/gas 4. Line 2 large baking trays with
grease proof paper.
Melt the butter in a small pan over a low heat, then stir in the golden syrup.
In a small bowl, combine the bicarbonate of soda with 3 tablespoons of boiling water, then stir it into the butter mixture.
Combine the flour, oats, sugar and coconut in a medium bowl. Make a well in the middle, then add the butter mixture, vanilla extract and orange zest. Give the wet ingredients a good mix, then gradually stir in the dry ingredients to combine.
Place heaped tablespoons of the mixture onto the prepared baking trays, leaving a rough 3cm gap between each one. Place in the hot oven for around 10 minutes, or until golden, then transfer to a wire cooling rack to cool completely.

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