Haryali Murgh, or Coriander 'Green' Chicken Curry with Wild Rice 

 

THE HOT DEBATE

Curry really could be the spice of life after scientists discovered that eating hot food regularly can lower the risk of dying prematurely!

 

According to a report published recently in the British Medical Journal researchers at Harvard University found that in a study of nearly 500,000 Chinese people over seven years, those who ate spicy food three times a week cut their risk of dying by 14 per cent compared with people who abstained. 

 

Further analysis showed that eating fresh chillis (as opposed to the dried variety) could lower the risk of death from cancer, heart disease and diabetes. That's because fresh chillis are packed with vitamins and something called capsaicin, which is thought to help fight cancer and can also act as an anti-inflammatory. (see Daily Telegraph article)

 

THIS CURRY AND SPORTS PERFORMANCE

Made with fresh green chillis, heaps of fresh coriander and mint, natural yoghurt and skinless chicken thighs, this vibrant green curry is well-balanced, relatively low in fat and packed with vitamin C and anti-oxidants.

 

The fresh chillis, as well as the ginger, garlic and dried spices, provide anti-inflammatory properties, are a great source of minerals such as potassium, copper, manganese and will help keep your muscles in good health throughout training.

 

MAKE THIS CURRY IN SCHOOL?

This is really a #GoFasterFriday recipe for teachers, but there is no reason why you couldn't make this in food tech. It's really very easy.  It may be worth cutting the chilli content and asking pupils to wear plastic gloves to chop the chillis!

 

 Haryali Murgh, or Coriander 'Green' Chicken Curry with Wild Rice 

Ingredients to serve 4

 

  • 350g low fat natural yoghurt

  • 90g (large bunch) fresh coriander – leaves and stalks

  • 25g fresh mint leaves

  • 20g (3cm lump) fresh ginger, peeled and roughly chopped

  • 3-4 cloves garlic, peeled and roughly chopped

  • 2 green chillies, chopped

  • 1 onion, peeled and chopped

  • 1 tbsp sunflower oil

  • 8 skinless, boneless chicken thighs

  • 2 heaped tsp ground coriander

  • 1 tsp ground cumin

  • 6 cardamom pods, bruised in a pestle & mortar

  • ½ - 1 tsp salt

  • 400g basmati & wild rice

 

 

Prep time - 5 mins

Cook time - 25 mins 

Equipment needed - sharp knife, blender, large non-stick pan with lid, saucepan 

 

Method

 

  1. Start by putting the yoghurt, the fresh herbs, the ginger, garlic, chilli and onion into a blender and puree until you get a smooth, bright green sauce.

  2. Heat a large non-stick pan (with a lid). When it is hot, add the oil and brown the chicken over a high heat for a few minutes.

  3. Pour in the sauce and turn the chicken so that it is completely coated with the sauce. Add the ground coriander, cumin and the cardamom pods and cook on a fairly high heat for two minutes.

  4. Cover and simmer very gently for about 20 minutes, until the chicken is cooked through.

  5. Meanwhile cook the rice according to the instructions on the pack. Remove the lid of the curry pan and add salt to taste.

  6. Serve immediately, with the toasted almonds and mint leaves on top for decoration, and a bowl of extra chopped green chilli for those who would like more heat!

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Chillis, along with other spices provide anti-inflammatory properties, and are a great source of minerals such as potassium, copper, manganese 

 

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