If you’re looking for a healthy dinner recipe to fill up the whole family this week, this fragrant and tasty curry is the perfect option to try. It’s simple, quick and really good for you.
Nutritional information: 13.1g fat, 3.5g sat fat, 48g protein, 63.6g carbs, 13.8g sugar, 7.6g fibre.
Everyday Super Food by Jamie Oliver is published by Penguin Random House
ⓒ Jamie Oliver Enterprises Limited (2015 Everyday Super Food) Photographer: Jamie Oliver
- 100g brown rice
- ½ a small cauliflower (400g)
- ½ a bunch of fresh mint (15g)
- 6 tablespoons natural yoghurt
- 1 lemon
- 1 heaped teaspoon each of ground turmeric, medium curry powder
- 1 tablespoon balsamic vinegar
- 2 cloves of garlic
- 3cm piece of ginger
- 2 x 120g free-range skinless chicken breasts
- 1 level teaspoon each of cumin seeds, black mustard seeds
- 4 uncooked poppadoms
- 60g baby spinach
- 1 fresh red chilli
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 (reserving a few baby leaves). Add 3 tablespoons of yoghurt, half the lemon juice and a splash of water to the blender, then blitz for 1 minute until super-smooth and green. 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 and balsamic. Crush in the garlic, then peel, finely chop and add the ginger. Blitz until super-smooth to make a marinade, then pour into a large baking tray. 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 cauli is gnarly.
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. One-by-one, puff up your dry poppadoms in the microwave for around 30 seconds each. Slice and divide up the chicken, with the cauli, rice, spinach and poppadoms. Drizzle with the dressing, then finely slice and scatter over the chilli. Finish with the baby mint leaves and tuck on in.