Recipes

Tomato gravy

• 6 boneless chicken thighs, cut into chunks
• 2 teaspoons vegetable (rapeseed) oil
• 4 garlic cloves, sliced or crushed
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric
• 1 green chilli, de-seeded and chopped
• 1/2 teaspoon ground black pepper
• 4 fresh tomatoes, chopped (or 2/3 tin chopped tomatoes)
• 1 tablespoon greek yoghurt (optional)

Jalfrezi veg mix

• 2 teaspoons vegetable oil
• 1/2 teaspoon ground black pepper
• 1 green pepper, cut into chunks
• 1 red pepper, cut into chunks
• 1 onion, cut into chunks
• 1 fresh tomato, chopped (or 1/3 tin chopped tomatoes)
• 1 green chilli, de-seeded and chopped
• 1 teaspoon cumin seeds
• 1 teaspoon garam masala

Utensils

• Chopping board
• Garlic crusher
• Knife
• Large saucepan
• Medium saucepan
• Spoon or set of tongs
• Wooden spoon

Step 1

Starting with the tomato gravy, heat the oil in the pan and add the chilli, garlic and cumin seeds, cooking until lightly browned.

Step 2

Add the 4 fresh or 2/3 of the tin of tomatoes, black pepper and turmeric. Cook for 5 mins or until the tomatoes start to break down.

Step 3

Stir in the yoghurt if using, then add the chicken and stir well to coat in the sauce. Bring to the boil, then turn down the heat to a simmer and cover with a lid or foil for 15-20 mins.

Step 4

In the second pan, add the oil and the cumin seeds. Once you start to smell the cumin seed oils, add the onions, peppers, chilli and the 1 fresh or the rest of the tin of tomatoes.

Step 5

Stir well and cook for 10-15 mins depending on whether you like your vegetables soft or still with a bit of crunch.

Step 6

When the vegetables are cooked to your liking, stir in the garam masala.

Step 7

Once the chicken is cooked and the tomato gravy has reduced, stir in the jalfrezi veg mix.

Step 8

Serve with a portion of plain basmati rice which will soak up all the lovely sauce.

Each portion provides on average

Energy 946kj 226kcal 11.3%

Fat 11.01g 16%

Saturates 2.6g 13%

Carbohydrates 5.51g 6%

Sugars 4.63g 5%

Salt 0.11g 2%

Protein 26.8g High

Fibre 1.68g Low

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Vitamin k

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

Good source of lean protein

Using skinless chicken thighs in this recipe, provides flavour and a good source of lean protein. It also keeps the saturated fat levels down and compared to chicken breasts they are much cheaper.

Immune boosting

The mix of vegetables and spices in the recipe, provide a good variety and amount of important vitamins and minerals. The chilli, onion and garlic, in particular, are all immune-boosting antioxidants and great for reducing congestion.

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