Sunday, 19 January 2014

Healthy Chicken Bhuna and Naan Bread

Bhuna Ingredients:

1 medium onions, finely chopped

1 tablespoon olive oil
2 garlic cloves, finely chopped
2 teaspoons ginger, peeled and finely chopped
2 green chillies, finely chopped
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon fennel seeds
Juice from 1/2 lemon

150ml vegetable/chicken stock (I used one of each stock cube)
400g tin chopped tomatoes
400g-500g chicken breast

1. Heat 1 tablespoon olive oil in a large pot and cook the onion until soft and lightly coloured
2. Add the garlic, ginger and chilli, cook for 2 minutes.
3. Add in the rest the spices and cook for 1 minutes.
4. Stir in the lemon juice and pour in the tomatoes and cook for 2 minutes.
5. Add the mix to a blender or you can blend with a hand blender (I used my soup blender for this) and pulse until smooth.
6. Add back to the pan and pour in the 150ml of stock, pinch of salt and pepper.
7. Simmer on a low-medium heat for 15-20 minutes, stirring occasionally until it thickens.
8. I pre cooked my chicken in my steamer and then added to the sauce and let simmer for another 2-3 minutes.

Naan Bread Ingredients:

1 cup oat flour (ground oats)
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 cup milk (I used almond milk)
1/4 cup unsweetened apple purée (I get mine from the baby food section and use one pot)
1/2 tablespoon garlic powder
Fresh coriander for garnish, finely chopped

1. In a large mixing bowl, mix together the flour, salt, baking soda, fresh coriander and garlic powder until well combined.
2. Pour in the apple purée and milk, stir until it become too thick to continue.
3. Knead with your hands until you have a slightly sticky yet smooth dough.
4. Break off pieces of dough and roll with a rolling pin on a floured surface. Keep in mind that the naan will hold whatever shape you roll it into, but it will double in thickness as it cooks.
5. Using a non-stick pan and oil spray (I used olive), mist the pan with oil and place a rolled piece of dough into the pan. Spray the top of it with a light coat of oil. Flip frequently until both sides are golden brown.
6. Remove from pan and allow to cool slightly before serving.

I also made some microwave poppadoms. I just broke the uncooked poppadoms up a little, put them in the microwave of high for 1 minute and watch carefully until they puffed up.

Curry Sauce Per Serving (not including chicken); 100 calories | 2.4g fat | 0.1g sat fat | 20.8g carbs | 4g protein.

Naan Bread Per Naan; 108 calories | 1.9g fat | 0.3g sat fat | 18g carbs | 4.3g protein.

No comments:

Post a Comment

Melfy Cooks Healthy Copyright © 2009 Designed by Ipietoon Blogger Template for Bie Blogger Template Vector by DaPino