Ver­sa­tile tomato and brin­jal sauce

Use this sauce as a base for ei­ther caponata or chicken curry.

YOU Diabetics - - Contents -

4-6 por­tions

Prepa­ra­tion time: 15 min­utes Cook­ing time: 20-30 min­utes

TOMATO AND BRIN­JAL SAUCE

2 large brinjals, cut into chunks

1-2 onions, cut into chunks

3-4 gar­lic cloves, crushed

10 large toma­toes, skinned and chopped, or 2 (400 g each) cans chopped toma­toes

salt and pep­per

5 ml (1 t) brown sugar

IF MAK­ING CAPONATA

125 g young green beans

3 baby mar­rows, cut into chunks

3 pit­ted black olives (op­tional)

125 ml (½ c) basil leaves

IF MAK­ING CURRY

15 ml (1 T) roasted curry pow­der

2 skin­less chicken breast fil­lets, chopped

salt and pep­per to taste

125 g baby spinach

4 baby corn or peas

3-4 baby mar­rows or mush­rooms

60 ml (¼ c) chopped fresh co­rian­der

SAM­BAL (F0R THE CURRY)

1 fresh tomato, finely chopped

½ onion, finely chopped

hand­ful chopped co­rian­der leaves

yel­low low-GI bas­mati rice to serve

1 Tomato and brin­jal sauce Cook the brin­jal chunks in the mi­crowave for 5-7 min­utes or un­til soft.

2 Put the onion and gar­lic in a saucepan, add a lit­tle boiling wa­ter and braise un­til soft.

3 Add the brinjals and tomato. Re­duce the heat and sim­mer un­til the sauce is thick and the veg­eta­bles are soft. Sea­son with salt, pep­per and sugar.

4 If mak­ing caponata Stir the young green beans and baby mar­row chunks into the brin­jal sauce. Cook un­til heated through and the veg­eta­bles are done but still firm. Stir in the olives (if us­ing) and basil and serve with a meat dish.

5 If mak­ing curry Stir the curry pow­der into the brin­jal sauce and cook un­til the flavour in­fuses the sauce. Sea­son the chicken with salt and pep­per and add to the curry. Sim­mer un­til cooked. Add the veg­eta­bles and sim­mer un­til just cooked but still firm. Stir in the co­rian­der.

6 Sam­bal Mix the in­gre­di­ents.

7 Serve the curry with the sam­bal and the bas­mati rice.

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