麻豆约拍

Gill talks to the Indian chef who claims to have created the 'world's healthiest meal'

Chicken curry with blueberries and goji berry pilau
(SERVES 4)

20g coriander, chopped
200g fresh or frozen blueberries
2 tbsp freshly grated ginger
3/4 tsp salt or to taste
500g low-fat Greek yoghurt
4 cloves of garlic finely chopped
3 tbsp olive oil
1 tsp turmeric
2 tbsp ground cinnamon
1tsp chilli powder
500g of chicken breast, cut into bite-sized chunks
1 tsp garam masala

FOR THE PILAU RICE:
2 tsp cumin seeds
2 tbsp olive oil
1 small onion, sliced
1 tsp turmeric
1 grated carrot
1 cup Basmati rice
1/2 tsp salt or to taste
50g goji berries
Handful of peas

METHOD:
Blend the chopped coriander, blueberries, ginger and salt with 500g of low-fat Greek yoghurt, and set aside.

Place the chopped garlic into a saucepan with the olive oil and heat on a low-medium flame until the garlic starts to turn brown - this should take no longer than one or two minutes. Add the turmeric, mix well and heat through for 20 seconds. Mix in the ground cinnamon and chilli powder and cook for a further 20 seconds.

Add the chopped chicken breast, and seal, stirring frequently - this should take no more than five minutes. Now slowly pour the yoghurt mixture, mixing into the chicken, and bring to a simmer on a low heat. Simmer for 10 minutes uncovered, stirring from time to time. Mix through the garam masala and garnish with extra coriander.

To cook the pilau place the cumin seeds and olive oil into a saucepan and heat on a low-medium flame until the seeds begin to pop - about three minutes. Fry the onion and cook until soft. Then add the turmeric powder, stir and heat for 20 seconds and add one grated carrot. Cook for two minutes.

Place the onion mixture, basmati rice, pinch of salt and the 1 3/4 cups of boiling water into a large microwaveable bowl and mix with a fork.

Cook uncovered in the microwave for 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W). Mix and cook for a further 4 minutes (700W), 3 1/2 minutes(800W) or 3 minutes (900W). Finally cover and continue to cook for 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W).

To finish add the goji berries and peas and let stand covered for 10 minutes. Fluff the pilau with a fork, and serve.

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