Brilliant Bombay Chicken with Charred Cauliflower and Mint Yoghurt
I'm just over two weeks away from a trip to Lanzarote and the efforts to look passable in a bikini have begun. I'm not one for dieting and I certainly wouldn't sacrifice flavour for a beach bod but when healthy food tastes as good as this, why not try it!?
This dish is basically a fancy chicken curry and it's absolutely gorgeous! The curry sauce is quite simply full to the brim with vibrant, exciting flavours and the yoghurt dip cuts through it beautifully with its creaminess and punch of fresh lemon and mint. The chicken and cauliflower are left to get lovely and charred in a hot oven, giving them the unmistakable flavour of a tandoori style dish. Finished off with simple brown rice and spinach, this healthy yet delicious meal will have you going back for more!
Brilliant Bombay Chicken with Charred Cauliflower and Mint Yoghurt
Serves 4
200g brown rice
small cauliflower (400g)
bunch of fresh mint (30g)
12 tbsp natural yoghurt
2 lemons
2 heaped tsp ground turmeric
2 heaped tsp medium curry powder
2 tbsp balsamic vinegar
4 garlic cloves, crushed
6cm piece of ginger, peeled and finely chopped
1 red chilli, finely chopped
4 free-range skinless chicken breasts
2 tsp cumin seeds
2 tsp black mustard seeds
100g baby spinach
Preheat the oven to 220°C/425°F/gas 7. Cook the rice in a pan of boiling salted water according to the packet instructions. Chop the cauliflower into thin wedges and place in a sieve above the rice, then cover and steam for 15 minutes.
Pick the mint leaves into a blender. Add 6 tablespoons of yoghurt and the juice from one of the lemons to the blender, then blitz for 1 minute until super-smooth and green. Season well with salt and pepper then decant into a nice dish and pop into the fridge for later.
Without washing the blender, add the remaining yoghurt and lemon juice, the turmeric, curry powder, balsamic, garlic and ginger. Blitz until super-smooth to make a marinade, then pour into a large baking tray and stir in the fresh chilli. Lightly score the chicken breasts to increase the surface area and toss in the marinade. When the time’s up on the cauliflower, tip it into the chicken tray, quickly toss together, sprinkle over the cumin and black mustard seeds, then place in the oven for 15 minutes, or until the chicken is cooked through and the cauliflower is charred.
When the rice is done, drain it, catching some of the water in the pan, then sit the sieve of rice back over the pan, cover, and place on the lowest heat to keep warm. When you're almost ready to serve, stir half the spinach through the rice. Slice and divide up the chicken, with the cauliflower, rice and extra spinach then drizzle with the mint yoghurt and serve.
This dish is basically a fancy chicken curry and it's absolutely gorgeous! The curry sauce is quite simply full to the brim with vibrant, exciting flavours and the yoghurt dip cuts through it beautifully with its creaminess and punch of fresh lemon and mint. The chicken and cauliflower are left to get lovely and charred in a hot oven, giving them the unmistakable flavour of a tandoori style dish. Finished off with simple brown rice and spinach, this healthy yet delicious meal will have you going back for more!
Brilliant Bombay Chicken with Charred Cauliflower and Mint Yoghurt
Serves 4
200g brown rice
small cauliflower (400g)
bunch of fresh mint (30g)
12 tbsp natural yoghurt
2 lemons
2 heaped tsp ground turmeric
2 heaped tsp medium curry powder
2 tbsp balsamic vinegar
4 garlic cloves, crushed
6cm piece of ginger, peeled and finely chopped
1 red chilli, finely chopped
4 free-range skinless chicken breasts
2 tsp cumin seeds
2 tsp black mustard seeds
100g baby spinach
Preheat the oven to 220°C/425°F/gas 7. Cook the rice in a pan of boiling salted water according to the packet instructions. Chop the cauliflower into thin wedges and place in a sieve above the rice, then cover and steam for 15 minutes.
Pick the mint leaves into a blender. Add 6 tablespoons of yoghurt and the juice from one of the lemons to the blender, then blitz for 1 minute until super-smooth and green. Season well with salt and pepper then decant into a nice dish and pop into the fridge for later.
Without washing the blender, add the remaining yoghurt and lemon juice, the turmeric, curry powder, balsamic, garlic and ginger. Blitz until super-smooth to make a marinade, then pour into a large baking tray and stir in the fresh chilli. Lightly score the chicken breasts to increase the surface area and toss in the marinade. When the time’s up on the cauliflower, tip it into the chicken tray, quickly toss together, sprinkle over the cumin and black mustard seeds, then place in the oven for 15 minutes, or until the chicken is cooked through and the cauliflower is charred.
When the rice is done, drain it, catching some of the water in the pan, then sit the sieve of rice back over the pan, cover, and place on the lowest heat to keep warm. When you're almost ready to serve, stir half the spinach through the rice. Slice and divide up the chicken, with the cauliflower, rice and extra spinach then drizzle with the mint yoghurt and serve.
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