kerala chicken with okra and brown rice
DESCRIPTION
20 minute low fat meal ideas are the reason why most of us can manage our weight without losing our marbles over elaborate diet food preparations. Kerala chicken with okra and microwaved brown rice is one such low fat meal idea. And an even greater advantage (for first-time cooks) is that the chicken, okra and brown rice recipes leave no room for guess work.TRANSCRIPT
Kerala Chicken Curry with Okra and Microwaved Brown
Rice (Low Fat Meal) www.HealthyLivingIndia.org
Kerala Chicken Curry Recipe Ingredients: Chicken: 650-800gmsGinger and garlic paste: 1 tsp eachOnion: 1 mediumLarge tomatoes: 2 medium pureedCurry leaves: 24Coconut milk: 50 mlSalt: 1 teaspoon
Spices for blending:2 tbsp white poppy seeds
1 tbsp coriander seeds1 ½ tsp cumin seeds½ tsp turmeric1 tsp garam masala1 tsp red chilli powder½ tsp black peppercorns2 tsp fennel seeds
Method:Dry-fry onions in a pressure cooker. Once they’re slightly pink-ish, add the spice paste and
salt and mix.Add the chicken, curry leaves, tomato puree and one cup water. Stir well.After five minutes (from the time that you added the chicken), add the coconut milk.Close the pressure cooker lid, and steam for 6 minutes after the 1st whistle.
Okra or Vendakka Pachadi Recipe Ingredients:Okra: 800gmCashew nuts: 1 tbspn blendedCoconut milk: 100 mlCoriander powder: 1tbspnCumin seeds: 1/2 tspnMustard seeds: 1 tspnRed chilli powder: 1 tspnWhole chillies: 3 slit Curry leaves: 12Onion: 1 medium, dicedTomatoes: 1 cup (diced)Lentils (the small white one) - 4 tspnYoghurt: 1/2 cupSalt - 1 tspn
Method:Heat the cumin and mustard seeds, lentils, chillies, curry leaves and onions.When they start crackling and onions turn golden brown (about 3 minutes), add the tomatoes
and the spicesAfter 5 minutes, simmer and add the cashew paste, coconut milk, yoghurt and 1.5 cups of
water, bring to a boil and simmer for another 5 minutes.Add the okra and cook for another 7 minutes.
Microwave Brown Rice
Ingredients: 1 cup brown rice2 cups water1 deep, microwave-friendly bowl
Method:Wash the brown rice thoroughly and add to the bowl.Add water to the bowl.Bung the bowl into the microwave (uncovered), set the timer to 24 mins.Come back and eat!