Wednesday, 26 April 2017

Slimming World Garlic Chicken with Spicy Cumin Vegetables Recipe

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Slimming World Garlic Chicken with Spicy Cumin Vegetables 

Before I started Slimming World I loved to cook recipes from Madhur Jaffrey's cookery book from her 1980s TV series. The recipes involve lots of spices and oil to fry them in. I thought I'd try adapting one of my favourite recipes, Spicy Cumin Vegetables and have Garlic Chicken to go with it. This is not a quick meal but it is easy. The chicken needs to be marinated for at least 6 hours so can be prepared the day before.
The original recipe calls for whole spices and for them to be fried in oil to release the flavours. I freshly ground whole spices and fried them in Fry Light and it seemed to work. The flavours were amazing although not as individual as the original.

Slimming World Garlic Chicken with Spicy Cumin Vegetables 

Serves 2
Prep and cooking time 50 mins (excluding marinating time)

Ingredients

For the Garlic Chicken

6 Free range chicken thighs/drumsticks (skin on)
Low fat plain yoghurt
1 garlic clove crushed
2 cm ginger finely chopped 
1 medium onion chopped

Put all the ingredients, except the chicken in a food processor and pulse until a paste.
Cut slits in the chicken, down to the bone.
Strain the marinade, pushing the paste through a sieve. Pour the liquid over the chicken, rubbing it into the slits. Put into the fridge for a minimum of 6 hours or ideally over night.

For the Spicy Cumin Vegetables

Ingredients


2 Medium potatoes
½ Cauliflower broken into florets
1 Large carrot sliced
100g Frozen peas
1 Tin chopped tomatoes
3 Cloves garlic crushed
2cm Ginger finely grated
½ tsp Mustard seeds
1 tsp Ground coriander
½ tsp Garam Masala
Low calorie spray such as Fry Light

In a pestle and mortar grind together;

1 tsp Cumin seeds
½ tsp Kalonji seeds (black onion seeds)
½ tsp Fennel seeds

Method

  1. Pre heat the oven to 240C 
  2. Peel and chip the potatoes
  3. Peel and slice the carrots
  4. Put the carrots and potatoes into a saucepan of water, bring to the boil and simmer for 6 mins.
  5. Remove the chicken pieces from the marinade, scrape off excess and put onto a baking tray sprayed with Fry Light. 
  6. Strain the vegetables and remove the potatoes. Put the potatoes and cauliflower onto a baking tray sprayed with Fry Light and cook in the oven for 15 minutes. When the potatoes are taken out put in the chicken. Cook for 20 - 25 minutes or until juices run clear.
  7. Spray a non stick frying pan with Fry Light and heat gently. Add the mustard seeds and cook for a few seconds then add the ground spices. Cook gently for a minute or two stirring carefully, spray again if they are sticking.
  8. Add the garlic and ginger and fry for another minute
  9. Add the carrots and the tinned tomatoes, simmer for 4-5 minutes until the liquid has gone
  10. Pour 200ml of water into the pan, stir and bring back to the boil. Simmer for 6 minutes
  11. Add the peas, cauliflower and potatoes. Stir gently and simmer for at least 10 minutes. The vegetables can continue to cook until the chicken is cooked.


Don't forget to remove the chicken skin before eating to ensure the meal is Syn free. If you cook too many vegetables they are delicious reheated the next day. Just store covered in the fridge.



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