Batch-cook to feed the family — or fill the freezer

THIS recipe comes via the Caldesis’ friend Manjula Samarasinghe, who cooks it for her family. You can also swap the chicken with 400g mushrooms or green beans for a vegetarian version. The curry freezes well, so do double the quantity for batch-cooking. It can be kept in the freezer for up to three months. Serve with cauliflower rice (see back page for recipe) to avoid spikes in blood sugar from eating carb-rich rice.

PER SERVING

CARBS 2.7g PROTEIN 25.3 g

FAT 11.3 g FIBRE 0.4 g CALORIES 219

SERVES 6

● 2 tbsp coriander seeds

● 1 tsp cumin seeds

● 1 tsp fennel seeds

● 1 tsp salt

Sri Lankan chicken curry

● 4 chicken breasts, chopped into pieces

● 1 tbsp wine or cider vinegar

● 1 tsp turmeric

● 1 tsp chilli powder

2 tsp ground black pepper

● 3 tbsp ghee or coconut oil

● 1 medium onion, peeled and chopped

● 5 cloves garlic, peeled and chopped

● 15 g ginger, peeled and chopped

● 10 curry leaves (optional)

● 400 ml coconut milk

● Salt and black pepper

● Coriander, to serve

TOAST the seeds in a pan over a medium heat, shaking frequently, until they are browned and smell amazing. Put the seeds in a spice grinder or use a pestle and mortar to grind to a powder and tip into a bowl. Add the salt, chicken, vinegar, turmeric, chilli and pepper and stir through to coat. Heat the ghee in the pan over a medium heat and add the onion, garlic, ginger and curry leaves, if using. Fry for 3 minutes, or until they start to stick to the pan, then add the chicken and stir through, letting it fry until seared all over. Pour in the coconut milk, rinse the can and add this water too. Continue to cook, stirring frequently, for 15 mins, or until the chicken is cooked. Test a piece by cutting it in half to make sure it is no longer pink inside. Adjust the seasoning to taste, then scatter coriander on top and serve.