Jul21

Indian chicken curry

by admin on July 21st, 2011 at 12:00 pm
Posted In: Poultry and Game

Indian chicken curry

Ingredients (serves 6)

  • 2 teaspoons olive oil
  • 6 x 150g single chicken breast fillets
  • 1 brown onion, cut into thin wedges
  • 1/4 cup Pataks Balti curry paste
  • 1 cup reduced-salt chicken stock
  • 400g can diced tomatoes
  • 500g kumara (orange sweet potato), peeled, cut into 2cm pieces
  • 200g green beans, topped, halved
  • 1 1/2 cups basmati rice, cooked, to serve

Method

  1. Heat 1 teaspoon of oil in a large non-stick frying pan over medium-high heat. Add chicken. Cook for 2 to 3 minutes each side or until browned. Slice.
  2. Heat remaining oil in frying pan over medium heat. Add onion. Cook, stirring, for 5 minutes. Add curry paste. Cook, stirring, for 1 minute. Add stock, tomatoes and kumara. Cover. Bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 10 minutes.
  3. Add chicken to frying pan. Cover. Cook for 5 minutes. Add beans. Cook, covered, for a further 5 minutes or until chicken is cooked through. Serve with rice.

Nutritional information

This information is per serve.

Protein: 40.20g
Fat Total: 14.50g
Fat Saturated: 3.30g
Carbohydrate Total: 58.50g
Dietary Fibre: 5.10g
Energy: 2255kJ
Sodium:  599mg
Cholesterol: 100.00mg
3 Comments
Jul10

Under Construction

by admin on July 10th, 2011 at 2:42 pm
Posted In: News

Under Constuction — Almost finished, more content to come! Forum topics will be added very soon!

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Jul10

Healthy Eating

by admin on July 10th, 2011 at 11:44 am
Posted In: Introduction to cooking

We would like to start by providing a high quality introduction to cooking, we will cover a huge range of topics including Cooking methods, preparation techniques, equipment and healthy eating. Keep watching this space for more updates and content.

The five food groups

A healthy and balanced diet needs to contain adequate amounts of the five major food groups; protein, carbohydrates, fat, vitamins and minerals.

 

Protein  

This food group is a very important nutrient that the body uses for such functions as hair and nail growth, building muscle and maintaining internal organs.

The protein group is made up of meat, fish, beans, fish and poultry. Protein can be found in a variety of different foods. Main sources of protein are meat, poultry, fish, eggs, and beans or legumes. Best Bets; Eggs, Beef (Lean cuts like sirloin or 95 percent lean ground beef), Poultry(Skinless, white meat), Fish(Pick fish high in omega 3 fatty acids, like salmon for boosted health benefits), Legumes(beans -though make certain to combine with other food sources for complete complex protein). Choosing lean meats, fish and legumes, will provide the body with the most effective protein. Other options, such as protein drinks, are available for those seeking to boost their protein intake.

Those who eat a vegetarian diet do not get their protein source from meats, fish or poultry. It is very important that this group eat their protein in combination with other food items to get the complex protein necessary for health. For instance, combining rice and black beans makes a complete, complex protein.

*The USDA recommends consuming 5 to 7 ounces daily of food from the protein group.

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