Recipes

Ingredients

• 1kg skinless chicken breast or thighs, cut into bite-sized chunks
• 200g broccoli, cut into very small florets
• 200g cauliflower, cut into very small florets
• 200g courgettes, diced
• 200g frozen peas
• 2 medium onions, diced
• 2 carrots, peeled and diced
• 4 garlic cloves, crushed
• 2 tablespoons vegetable (rapeseed) oil
• 1 thumb-sized piece of fresh ginger, peeled and grated
• 200g Madras curry paste
• 500g Basmati rice

To make the stock

• 2 chicken stock cubes
• 1.5 litres freshly boiled water

Utensils

• Chopping board
• Garlic crusher
• Grater
• Kitchen scales
• Knife
• Knife for preparing raw meat
• Large saucepan
• Measuring jug
• Raw meat chopping board
• Vegetable peeler
• Wooden spoon

Step 1

Heat the oil in a large saucepan on a high heat

Step 2

Add the chopped onions and cook for 3 minutes, stirring regularly so they don't burn

Step 3

Add the chicken and cook for 5 minutes, turning regularly until browned on all sides

Step 4

Add the carrots and cook for another 3 mins, stirring well

Step 5

Add the garlic, ginger and curry paste and cook for another 2-3 minutes, stirring all the time

Step 6

Add the rice to the pan, stirring for 2 mins until well coated in the oil

Step 7

Pour in the chicken stock, bring to the boil and boil for around 6-8 minutes, stirring now and then, until most of the liquid has been absorbed

Step 8

Reduce the heat to a simmer, then add the broccoli, cauliflower and courgettes and stir well

Step 9

Place a lid on the pan and simmer for 8-10 minutes until the chicken, veg and rice are all cooked through and all the liquid is absorbed

Step 10

Stir the frozen peas into the mix and cook for another few minutes until the peas are tender before serving straight away

Step 11

*If freezing: Allow to cool, before dividing into two-portion foil trays with lids before freezing

Step 12

The day before needed, defrost fully in the fridge overnight. Once defrosted add a splash of water and cover loosely with foil

Step 13

Preheat the oven to 200ᵒC/gas mark 6 and reheat for 30 minutes, or until hot all the way through

Each portion provides on average

Energy 1573kj 376kcal 18.8%

Fat 13.9g 20%

Saturates 1.31g 7%

Carbohydrates 30.4g 30%

Sugars 9.68g 11%

Salt 1.9g 32%

Protein 35.2g High

Fibre 7.08g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Carbohydrate

Rice is a great source of starchy (complex) carbohydrate, providing our bodies with slow release energy and important nutrients such as vitamins minerals and fibre.

Protein

Chicken is a good source of lean protein, which is important for many functions in the body, such as providing structure, growth and repair.

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