Preparation time: 10 minutes, plus 30 minutes’ marinating Cooking time: 45 minutes
This recipe was inspired by a trip to Nepal when I ran the Manaslu trail race. The taste is superb – plus it is rich in lean protein and high in antioxidants.
1 tsp turmeric
a pinch of sea salt
1 tsp freshly ground black pepper
3 skinless chicken breasts, cubed
1 tsp mustard seeds
1 tsp fenugreek seeds
2 tbsp rapeseed/canola oil
2 garlic cloves, crushed
1 tbsp grated root ginger
2 dried red chillies, deseeded and finely chopped
1 tsp ground cumin
2 bay leaves
1 large onion, chopped
500ml/17fl oz/2 cups chicken stock
2 large tomatoes, chopped
150g/5½oz/¾ cup basmati rice
1 handful of coriander/cilantro leaves, chopped
1 Rub the turmeric, salt and pepper all over the chicken, cover and leave to marinate in the fridge for 30 minutes.
2 Put the mustard seeds in a frying pan over a medium heat and dry-roast for a few seconds, or until you can smell their aroma, being careful not to burn the spices, then tip them into a mortar or coffee grinder. Repeat with the fenugreek seeds. Crush to a coarse powder.
3 Heat the oil in a wok over a medium-high heat. Add the spice mixture, garlic, ginger, chillies, cumin and bay leaves and stir-fry for 20 seconds. Add the onion and sauté for 3–6 minutes until slightly translucent. Add the marinated chicken and stir-fry for 4 minutes, then add the stock and tomatoes. Bring to the boil, then turn the heat down to low and simmer for 35 minutes, or until the chicken is tender and the sauce has thickened.
4 Meanwhile, cook the rice in boiling water for 10 minutes, or until tender. Sprinkle the chicken with the coriander/cilantro and serve with the rice.
Nutrition facts (per serving)
Calories 443 Carbohydrate 37.4g Protein 36g Fat 15.6g (of which saturates 3.7g)