Category Archives: Curries
This is not your typical “Kerk bazaar” (Church fete’) Curry and rice recipe, but I’ve tried to adopt a much healthier version for an old classic.
Traditional Curry and Rice, as our South African folks would tell you consists of Curry Mince / lamb with added vegetables such as carrots, potatoes or peas over a bowl of white long grain rice. Don’t confuse this curry with your traditional Indian curries, they are two completely different meals.
At any good Church Fete’ you would have the additional trimmings to enrich your (plastic) bowl of curry.
First you have your bowl of sliced bananas mixed with mayonnaise and a tad bit of condensed milk that you would spoon over your curry, more than 2 tablespoons is considered rude as you need to keep in mind that everyone else in line behind you also want some. If you are brave enough and don’t mind the church aunties giving you a dirty look than go ahead, have another table-spoon!
Secondly comes the Tomato Sambal that normally consists of diced Tomato and onions with a dash of salt and pepper.
Then comes the ever popular Mrs. Balls chutney, one tablespoon is efficient and lastly, a healthy heaped teaspoon of desiccated coconut is added on top.
My husband and son loves mixing everything together before they eat it, I prefer eating it as is, in layers.
For the recipe below I’ve used Chicken breast which I’ve marinated in a Curry yogurt marinade. The white rice is replaced with brown rice for a healthier option and low-fat mayonnaise and low-fat chutney was used.
A great mock recipe that fools the taste buds but still pleases the senses.
Curry Chicken Fillets
400 g – 500 g Chicken Breasts (sliced in half-length ways)
175 ml plain yogurt
2 tsp curry powder
or alternatively mix your own curry powder
(1 tsp Dahnia and Jeera powder mix, 1 tsp turmeric, 1/2 tsp chilli powder, 1/2 tsp ginger powder)
salt and pepper to taste
Cut chicken fillets length ways in half and pound the chicken fillets gently between two sheets of cling film.
Mix the curry, salt and pepper and the yogurt together. Rub the yogurt mix over the chicken breast and pour the rest of the mixture over the chicken in a container and marinate over night or at least 3 hours before cooking.
Grill chicken fillets in a pan with a little olive oil until done. Serve with the following side dishes
Cooked brown rice
Tomato and Onion Sambal
Chop 3 firm tomatoes and 1/2 onion , season with salt and black pepper
Banana and mayonnaise
Slice 2 bananas and mix with 4 tbsp low-fat mayonnaise
Serve Chicken breast with a dollop of Chutney and a teaspoon of desiccated coconut on top besides the side dished on your plate.
So when last did you eat maize rice?
After realizing that I haven’t actually ever cooked maize rice I thought I should google it. Ha! surprise there were no instructions to be found. So I went with my gut feeling and cooked it like I would cook rice, just a little longer.
To spice it up I made a lamb curry dressed over butternut pure’. Now that is just a fancy way of having your meat on top of your butternut. Would have been the same thing if you plate it next to the meat but I like to play with my food.
600 g stewing lamb cuts
1 garlic glove finely chopped
1 onion chopped
5 ml Garam masala
5 ml Turmeric
5 ml chilli powder
5 ml salt
5 ml Jeera (cumin seeds)
1 x Cinnamon stick / 2.5 ml cinnamon powder
1 x star anise
2 red chillies (whole)
3 x tomatoes diced
2 potatoes cubed
2 carrots peeled and cut into slices
60 g tomato pure’
Olive oil for frying
Rub the lamb with the spices (masala, turmeric, chilli powder, salt). Fry your onions and garlic with the cumin seeds in a little olive oil until soft. Add the lamb and braise until the lamb is browned. Add the carrots, Cinnamon stick, star anise and the whole chillies to the pot and fry for another minute. Add the tomatoes and enough water to cover the meat, cook for +- 30 – 45 minutes on a low heat until the meat is soft. Make sure to check on your curry regularly and add more water if needed. Add the tomato paste and potatoes to your curry and cook until the potatoes are soft and the liquid has reduced to a sauce. Season to taste.
For the butternut puree’
preferably steam your butternut until soft. Whiz in a food processor seasoning with a few teaspoons of sugar and salt to taste.
Have you ever made Biriyani before? If not I dare you to try this recipe. Biriyani seems complicated and the list of ingredients could be overwhelming but boy oh boy the taste you will experience is worth the all the effort!
My mother never made Biriyani and I was not at all familiar with the dish. If not for my Tastic rice recipe book and the lip smacking picture in it I probably wouldn’t have tried it either. I just love the creamy spicy sauce and I even when all the Chicken have been eaten, that last tiny bit of rice and potatoes that’s left in the pot is still my favorite lunchbox treat for the next day.
As you can see I love my spices
Serves 6 – 8
1.5 kg Chicken
3 ml Turmeric
5 ml Ginger powder / fresh ginger
5 ml ginger (minced)
250 ml plain yogurt
2 tomatoes (grated or processed to a pulp)
2 cinnamon sticks
4 Cardamom seeds
20 ml Masala
10 ml Cumin
10 ml Coriander powder
15 ml chopped mint
45 ml Lemon juice
125 ml black lentils
500 ml raw white rice / Basmati
10 ml salt
oil for frying
2 onions in rings
6 small potatoes peeled and halved
50 g butter
pinch of saffron
125 ml cold water
1. Place the Chicken in a bowl and rub with the Turmeric, ginger and garlic.
2. Add the yogurt, tomatoes, 1 Cinnamon stick, 2 cardamom seeds, Masala, Coriander powder, mint and lemon juice. Marinate for an hour.
3. Cook the lentils in salt water, strain and put aside.
4. Place the rice, water, salt, 2 x cardamom seeds and 1 x Cinnamon stick in a pot and parboil the rice, strain and set aside.
5. Heat the oil in a large pot and fry the onions with the cumin seeds until soft. Add the potatoes and fry for another 2 minutes stirring if necessary.
6. Add the butter to the pot add the Chicken without the marinade to the pot and fry for a few minutes. Remove the pot from the heat and add some of the lentils on top of the Chicken and the potatoes.
7. Layer the parboiled rice and the rest of the lentils on top and add the rest of the marinade and a pinch of saffron. Lastly add the cold water over the mixture in the pot and cook for 10 minutes on a high heat.
8. Place lid on the pot, reduce the heat and simmer for 45 -60 minutes. The potatoes should be soft and most of the liquid should have reduced.
Make sure you have at least 2 hours to spend before attempting the recipe.
Bobotie is a South African Dish consisting of spiced mince meat and dried fruit baked with an egg-based topping. It is also made with curry powder leaving it with destinct taste.
This is a healthier version and baked indivudiually, great for a late afternoon protein snack, kids luncboxes or as a party bite.
I’v made it specially for supper served with a fresh tomato and onion sambal, rice and beet salad. All left overs was used as protein snacks later in the week.
Makes 24 Bobotie bites
Each bobotie bite equals 1 protein
1 Medium onion finely chopped
10 ml dried mixed herbs
15 ml Curry powder
5 ml Turmeric
2.5 ml Salt
30 ml Oat bran
15 ml Worcestersauce
30 ml Chutney
50 g Dried Sultanas
3 Large eggs
500g Beef mince meat
310 ml Fat free or low fat milk
Extra pince of Turmeric
Preheat your oven to 200 degrees and spray or grease two muffin pans lightly with a non-stick spray or oil.
Mix the Onions, all spices, Oatbran, Worcestersauce, Chutneay, Sultanas and 2 x eggs in a mixing bowl.
Mix the Mince meat in and add +- a Tablespoon of the meat mixture in the muffin pans.
Mix the milk and the remaining egg with a pinc of Turmeric and spoon the milk mixture over the mince mixture.
Optional - Add a bay leave on each of the bobotie bites.
Bake for +- 30 minutes until done. Remove from oven and let the bobotie bites set before removing from the pan.
If you don’t like Sultanas replace it with one peeled and finely grated apple.
Is Coriander and Cilantro the same thing? – technically YES! I didn’t know that I googled it!
Cilantro is the spanish word for coriander leaves also sometimes called chinese or Mexican parsley (now whose idea that was I wouldn’t know!).
Cilantro refers to the leaves of the plant, as soon as the Coriander plant developes flowers and seeds we refer to the seeds as Coriander. In South Africa we commonly refered to Cilantro as Dhania (Asian). And you ask me why I’m confused?
I’ve tried a bit of the a Asian flavour with pasta since I’ve had these beautiful giant pasta shells and I didn’t have any mince meat in the fridge. It turned out beautifully and my husband had severe heartburn….sorry honey!
500 g Chicken fillets, cubed
1 medium onion finely diced
1 glove of garlic (press with my new garlic press!)
5 ml fresh ginger
2.5 ml Garam masala
2.5 ml chilli powder
2.5 ml turmeric
2.5 ml ground dhania and jeera mix
50 g tomato paste
1 green chilli – deseeded
2 fresh tomatoes
10 ml olive oil
50 ml coconut milk
5 ml brown sugar
10 ml Cilantro pesto / or chopped fresh Cilantro with 5 ml Olive oil.
Cook pasta shells. Strain and add 10 ml cilantro pesto or fresh cilantro to the pasta. In the meantime prepare the Chicken.
Fry onions in olive oil until succulent, add chicken and fry until done. add garlic, ginger and all the spices, fry for a minute.
Chop the tomatoes finely in a food processor also adding the chillies. Add tomatoes to the chicken and add enough water to form a little sauce. Continue stirring until all tomatoes have broken down. Add sugar, tomato paste and coconut milk, simmer for 5 minutes.
Mix and serve on top of Spicy Chicken.
Coconut milk should be refrigerated once the can is opened. It keeps for a couple of days to a week. They do not recommend freezing coconut milk as this increases the likelihood of curdling when it is next used in cooking – unless you are just warming it through without boiling, which I normally use it for anyway. I have successfully frozen left over coconut milk and found the easiest way by using an ice cube tray.
If you don’t have any coconut milk but coconut at hand try this: To make coconut milk, finely grated coconut meat is steeped in hot water until it is cool enough to handle. It is then squeezed until dry; the white fluid is strained to remove all the pulp voila! coconut milk!
Finally I’ve done it! This is the first time I’ve made Butter Chicken and the harsh food critics at home loved it!
Well like all recipes there were about a million variations on the internet and for a second I have consirderd the healthier versions with the yogurt and sour milk but at the end the full cream just sounded so much better!
I suppose I will have to add an extra 20 minutes to the excercise routine tomorrow……
500 g Skinless Chicken diced
For the marinade
1 tsp Ginger paste
1 tsp Red chilli powder
1 tsp Salt
Rub the Chicken meat with the marinade and set aside.
4 tbs Butter
1 Medium onion finely chopped
1 tsp Garlic paste
1/2 tsp Ground Cummin seeds
200 g tomatoes
2 Green Chillies ( deseeded)
40 g Cashew nuts
1 tsp Coriander powder
2, 5 ml Turmeric powder
200 ml Cream
pinch of Saffron
a dash of tomato sauce
In a pot heat the butter and fry the Chicken for a few minutes. Remove the meat from the pot and braise the onions, coriander powder, Turmeric powder, Ground Cummin seeds and Garlic paste. Set aside.
In a food processor chop the cashew nuts, add the tomatoes and chillies and process. Add Onion mixture to the tomatoes and process once more until a smooth liquid is achieved. Add the liquid mixture to the pot and slowly simmer stirring continuously. Add the chicken, Saffron, tomato sauce and the cream and cook on a low heat for a few minutes.
Be careful, if the dish it too hot when you add the yogurt it might curdle. I’ve also only used half of the yogurt as to what the recipe indicates, just my own preference. I’ve add a good pinch of minced chillies in my dish and smoked salt instead of table salt.
All men hate fish! No they don’t really, they just enjoy beef so much more. Having a pre-teen in the house you soon realize that what ever you made the last week for supper just won’t cut it this week since they HATE everything.
Last night was no different. ” I won’t eat that, that looks absolutely disgusting. Is that FISH?!… WITH lentils! No way I’m eating that!” unfortunately for pretty boy his mommy don’t have a problem if he goes to bed on an empty stomach, certainly he won’t starve before breakfast.
Well, well pretty boy cleaned his plate, fish and lentils, all of it!
This is a lovely simple recipe to Jazz up frozen Hake. Don’t leave the lentils out of this dish, it creates a beautiful contrast in textures and soaks up all the curry flavors. It might not look that good but this is healthy, low-fat, low GI comfort food. Good enough for this cold front that is creeping up on us after what felt like a spring weekend here in the Highveld area.
400 g Frozen hake deboned and skinned.
1 tsp Fish spice
250 ml low-fat milk
1 medium onion chopped
5 ml olive oil
2 tsp curry powder
1/2 tsp Turmeric powder
80 g Basmati rice
Pinch of Salt
2 hard-boiled eggs
200 g cooked lentils or half a tin
125 ml low-fat yogurt
rind and juice of one lemon
Freshly ground Pepper to taste.
1. Place the fish fin a saucepan, sprinkle with fish spice. Pour milk over, cover and cook for 10 minutes.
2. Drain, retaining the cooking juices. Add enough water to the cooking juices to make 600ml.
3. Flake the fish.
4. Fry the onion in the oil until soft. Add the curry powder and turmeric. Add the rice, salt and milk and water mixture. Stir well. Simmer for 20 minutes or until the rice is done.
5. Meanwhile, shell the eggs and cut into wedges.
6. Add the fish, lentils, lemon rind and juice to the rice mixture. Mix lightly and gently heat trough.
7. Add the yogurt, mix and heat for a few seconds.
8. Sprinkle the pepper and serve hot or cold with lemon wedges and a side salad.