Recipe Guide - Flipbook - Page 4
CHICKEN CURRY &
PILAF RICE
For the Curry
4 chicken thighs
½ onion
1 garlic clove
40g ginger
1 chilli
1tsp curry powder
50g Greek yogurt
1tbsp tomato puree
200g chopped tomato
100ml coconut milk
100ml chicken stock
40g flaked almonds
1tbsp coriander
Salt / Pepper
Olive oil
Serves: 2
Time to prep: 25min
Time to cook: 30min
For the Rice
200g long-grain rice
½ onion
4 cardamom pods
1 bay leaf
1tbsp olive oil
350ml vegetable stock
Salt / Pepper
Curry
Curries are sometimes
avoided by those with
stomas, but there’s no need!
This recipe provides protein,
iron and zinc from the
chicken and vitamin C from
the chopped tomatoes, but
most importantly classic
curry flavour.
The coconut milk and stock
add fluid and salt to aid your
hydration, but also dilute
the strength of spice and
flavour for those with oversensitive guts. The spices can
be increased based on your
gut’s tolerance so go ahead
and do some experimenting.
4
1. Skin and bone your chicken, then dice into small pieces and mix in a
bowl with the yogurt and curry powder.
2. Dice the onion and the chilli, crush the garlic and grate the ginger.
3. Fry the onion, garlic, ginger and chilli in a frying pan with a little oil,
when soft add the marinated chicken and cook until golden.
4. Add the tomato puree and cook for an extra minute, then add the
chopped tomato, coconut milk and chicken stock and simmer for a
further 15 minutes.
5. To finish add the ground almonds and sprinkle on some chopped
coriander, season to taste. You can choose to not add nuts if this is
not to your tolerance.
Rice
1. Wash the rice under running water from the tap until it runs clear.
2. Dice the onion and cook in a pan with the olive oil, the
cardamom pods, and the bay leaf.
3. When the onions are soft but not coloured, add the rice and cook for
an extra minute or until shiny.
4. Add the stock, season and bring to simmer with the lid on.
5. Cook for 5 minutes, then turn the pan off and leave covered for a
further 10-15 minutes to finish cooking.
6. Check if the rice is cooked and then season, then you are ready to serve.
