I haven’t quite given up on spring as yet but I sure am still making the cold weather type food that warms the soul! Soups, casseroles, stews, hot pots, pies and other cold-comfort dishes have all seen a return to my recipe repertoire this last week or two – and here’s the latest addition.
An Indian-influenced curry, this is a fragrant combination of chicken, onions, garlic, apple and sweet potato with turmeric, chillies, cardamom and cumin. It’s a lovely spicy, warming treat!
If you prefer you can use ordinary white potato instead of sweet potato but the stats will change slightly. I serve with a little basmati rice and cucumber raita (basically cucumber with yogurt and mint if you wish), with a scattering of sliced red onion and chopped coriander/cilantro.
CAPE MALAY CHICKEN CURRY
low-fat cooking spray or mist
1 large onion, chopped
2 cloves garlic, crushed
1 red chilli, seeded and chopped
1 tsp ground turmeric
1 tsp ground cumin
6 cardamom pods (bashed to split them open)
1 cinnamon stick
450 g/1 lb skinless chicken breast, cubed
1 Pink Lady or Granny Smith apple, peeled, cored and chopped
200 g/7 oz sweet potato, peeled and chopped
400 g/14 oz light coconut milk
200 ml/¾ cup chicken or vegetable stock/bouillon
2 tbsp chopped fresh coriander/cilantro
2 tsp cornflour
- Generously spritz a large pan with low-fat cooking spray or mist. Heat, add the onion and garlic and cook until softened, about 5 minutes. Add the chilli, turmeric, cumin, cardamom pods, and cinnamon stick and cook for a further 2 minutes.
- Stir in the chicken and cook for 2-3 minutes to seal, then add the apple, sweet potato, coconut milk, stock/bouillon and coriander/cilantro. Simmer gently, partially-covered, for 30-35 minutes, adding a splash of water if necessary.
- Mix the cornflour with a little water and stir into the chicken mixture to thicken slightly.
- Serve hot with rice and raita if liked.
WLS PORTION: ½
CALORIES PER PORTION: 352
Image courtesy of South African Fruit