“The World’s Healthiest Meal”; packs the punch of 49 bowls of spinach (but taste soooo much better!
In our Winter 2013 issue, we featured Indian British celebrity chef Gurpareet Bains’ new book Indian Superfood. Here, we give you a sneak peak with his recipe for his “world’s healthiest meal,” the antioxidant-rich, cancer-fighting Chicken with Blueberries and Cinnamon Curry, served on a bed of Goji Berry and Green Pea Pilau (that’s the nutritional equivalent of 49 bowls of spinach!):
Chicken with Blueberry and Cinnamon Curry (Serves four)
– 200 g fresh or frozen blueberies
– 20 g fresh coriander, coarsely chopped
– 2 tablespoons grated (peeled) fresh root giner
– 3/4 teaspoon salt, or to taste
– 500 g low-fat Greek yogurt
– 4 garlic cloves, finely chopped
– 3 tablespoons olive oil
– 1 teaspoon turmeric
– 2 tablespoons ground cinnamon
– 1 teaspoon chilli powder
– 500 g skinless, boneless chicken breasts, cut into bite-size pieces
– 1 teaspoon garam masala
– extra chopped fresh coriander, to garnish
1. In a food processor, blend together the blueberries, chopped coriander, ginger, salt, and yogurt to make a puree. Set aside.
2. Place garlic into a deep saucepan with olive oil and cook over a low-medium flame until the garlic starts to turn brown — this should take no longer than one or two minutes.
3. Add turmeric, mix well, and heat through for 20 seconds. Stir in cinnamon and chilli powder and cook for 20 seconds.
4. Add chicken and cook until sealed all over, stirring frequently — this should take no more than five minutes.
5. Now slowly pour the yogurt mixture into the chicken, and bring to a simmer on low heat.
6. Simmer, uncovered, for 10 minutes, stirring from time to time. Mix garam masala throughout. Garnish with extra coriander. Serve with Goji Berry and Green Pea Pilau (recipe below).
Goji Berry and Green Pea Pilau
– 1 tablespoon olive oil
– 1 cinnamon stick
– 12 teaspoons of cumin seeds
– 1 small onion, thinly sliced
– 1 carrot, grated
– 200 g basmati rice
– 1/2 teaspoon salt, or to taste
– small handful of dried goji berries
– handful of green peas (fresh or frozen)
1. Pour olive oil into a deep saucepan, add cinnamon stick and cumin seeds and cook over a low-medium heat until seeds begin to pop — this should take no more than two to three minutes.
2. Add the onion and cook until soft, stirring frequently — this should take no more than five minutes.
3. As soon as onion is soft, add carrot and cook for two to three minutes, stirring frequently.
4. Place the onion mixture, rice, salt and 400 ml boiling water into a large microwaveable bowl and mix with a fork.
5. Cook uncovered in the microwave for 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W).
6. Mix and microwave for another 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W)
7. Mix, cover the bowl and microwave for another 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W).
8. Add goji berries and peas on top of the rice and and let stand covered for 10 minutes.
9. Fluff the pilau with a fork, and serve.
Recipes courtesy of Indian Superfood.