Pump­kin and car­rot but­ter chicken

Good Health Choices - - Spring Shape up -

Here is my (much health­ier and de­li­cious) take on the take­away favourite. It’s got the same creamy, mildly spiced, tomato flavour, but is packed with veges and has much less fat and sugar.

600-700g chicken thighs (bone­less,


1 onion, finely chopped

1 tbsp each of garam masala, ground

cu­min, smoked pa­prika

1 tsp each ground co­rian­der, ground


¼-½ tsp ground chilli (op­tional) 2 gar­lic cloves, minced

2 tsp fresh gin­ger, finely grated

Zest of ½ le­mon

1 tsp salt

A good driz­zle of cook­ing oil

1½-2 cups but­ter­nut pump­kin,


1 car­rot, grated

400g can crushed toma­toes

2-3 tbsp tomato paste

½–2∕3 cup cream (or co­conut cream) Salt and pepper

3 tbsp nat­u­ral unsweet­ened

yo­ghurt (dairy or co­conut)


¼ cup nat­u­ral unsweet­ened yo­ghurt

(dairy or co­conut)

¼ cup co­rian­der, chopped

1. Pat chicken dry then cut into 2-3cm cubes. Com­bine with onion, spices, gar­lic, gin­ger, le­mon zest and salt.

2. Heat oil in a large fry pan on medium heat. Add chicken, onion and spices, and cook for about 10-12 mins or un­til start­ing to brown (the chicken doesn’t have to be cooked through yet). If at any time the chicken and spices are catch­ing on the bot­tom of the pan and burn­ing, add a few ta­ble­spoons of wa­ter and stir.

3. Stir in grated pump­kin, car­rot, toma­toes, tomato paste and cream. Sim­mer for 5-10 mins or un­til sauce is re­duced slightly and chicken is cooked through. Sea­son to taste.

4. Re­move from heat and stir through yo­ghurt.

5. Gar­nish with more yo­ghurt and co­rian­der. Serve with rice.


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