Coriander Chicken Curry

Well-balanced, slow-release carb dish that packs a powerful flavour punch

Made with heaps of fresh coriander and mint, natural yoghurt and skinless chicken thighs, this vibrant coriander chicken curry is a meal that is well-balanced, relatively low in fat and jam-packed with vitamin C and antioxidants.

The ginger, chilli and the garlic, which are known for their anti-inflammatory properties, are a great source of minerals such as potassium, copper and manganese, and will help keep your body in good health throughout your training program. Enjoy with a good portion of delicious basmati and wild rice for plenty of slow-release carbs to sustain you throughout your training, or just scoop up with a small chapatti if you fancy going light on the carbs.

Ingredients

350g low-fat natural yoghurt
90g (large bunch) fresh coriander (leaves and stalks)
25g fresh mint leaves
20g (3cm lump) fresh ginger, peeled and roughly chopped
3–4 cloves garlic, peeled and roughly chopped
2 green chillies, chopped
1 onion, peeled and chopped
1tbsp sunflower oil
8 skinless, boneless chicken thighs
2 heaped tsps ground coriander
1tsp ground cumin
6 cardamom pods, bruised in a pestle & mortar
1⁄2–1tsp salt
400g basmati & wild rice
Toasted flaked almonds, extra chopped green chilli and chopped mint leaves to serve

METHOD

1 Start by putting the yoghurt, the fresh herbs, the ginger, garlic, chilli and onion into a blender and purée until you get a smooth, bright green sauce.
2 Heat a  large non-stickpan (with a lid).When it’s hot, add the oil and brown the chicken over a high heat for a few minutes.
3 Pour in the sauce and turn the chicken so that it’s completely coated with the sauce. Add the ground coriander, cumin and the cardamom pods and cook on a fairly high heat for 2mins.
4  Cover and simmer very gently for about 20mins, until the chicken is cooked through.
5  Meanwhile cook the rice according to the instructions on the pack.
6  Remove the lid of the curry pan and add salt to taste.
7  Serve immediately, with the toasted almonds and mint leaves on top for decoration, and a bowl of extra chopped green chilli for those who would like more heat!

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