Carb Conscious Archives

Brinjal recipes

Melanzane Parmigiana

20 - 25 minutes

Oven-baked chicken with blistered tomato and bacon

25 to 30 minutes

Soup recipes

Sweetcorn soup

20 minutes

Sticky pork ribs with Asian cabbage

40 minutes plus 1 hour marinating time

Korma curry with seared beef and brinjal

10 minutes

Stew recipes

Haddock and prawn stew

15 minutes

Chicken in a green sauce (murg methi)

Serves 4 - 6

Difficulty Easy

Prep Time 10 - 15 minutes (depending how good you are with a mortar and pestle)

Cooking Time 30 minutes

Ingredients

1,5 kg skinless chicken pieces (1kg if de-boned)
7 cm fresh ginger, chopped or grated
8 cloves garlic
1 t ground turmeric
1 1/2 t ground cumin
1/4 cup oil
4 onions, cut in half then sliced
350 ml yoghurt (plain)
2 t salt
3 T fresh coriander
3 T fresh fenugreek, chopped
6 - 8 fresh green chillies, finely chopped (use less if you are not up to it)

Method

Grind the ginger, garlic, turmeric and cumin to a paste using a mortar and pestle. Add 2 – 3 spoons of water if necessary.

Cut chicken into smaller pieces, about 30mm x 30mm, and brown in a wide based pot. Set aside.

Heat oil and fry onions until slightly brown. Return chicken to pot and fry for 2 minutes.

Add the paste and cook on medium heat for 10 minutes or until the paste has browned slightly.

Add yoghurt and salt and simmer on low heat for 12 – 15 minutes or until the chicken is nearly cooked. Make sure all the flavour and spice is scraped from the base of the pot into the yoghurt sauce.

Finely chop the coriander and chillies and grind to a paste with a mortar and pestle (or pureé in a blender with a little water).

Add to chicken and simmer for 5 minutes or so until cooked.

Add the fresh chopped fenugreek, stir through and serve with rice, rotis or naan and sambals.

Cook's note: if you can't find fresh fenugreek, you should be able to find the seeds at any Indian supermarket. Sprout these and you will have fenugreek in 7 - 10 days.

Spinach lasagne

Kung pao chicken

Durban fish curry

Seared steak salad

Spicy chorizo and chickpea salad

Melanzane Parmigiana

Oven-baked chicken with blistered tomato and bacon

Sweetcorn soup

Sticky pork ribs with Asian cabbage

Korma curry with seared beef and brinjal

Haddock and prawn stew

Pomegranate molasses-laced chickpea salad

Pan-fried prawns with chilli tomato sauce

Gammon with mustard sauce and ginger-and-sesame-roasted vegetables

Chicken in a green sauce (murg methi)

Chicken in a green sauce (murg methi)

Ingredients

Method