Nutrition balance score
Great
Glycemic Index
46
Low
Glycemic Load
40
High
Nutrition per serving
Calories736.6 kcal (37%)
Total Fat33.3 g (48%)
Carbs86.8 g (33%)
Sugars12.7 g (14%)
Protein26.3 g (53%)
Sodium387.9 mg (19%)
Fiber13.1 g (47%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
1aubergine
1chicken breast
4 Tbspolive oil
1onion
1red pepper
fresh coriander
5green bird's-eye chillies
12cherry tomatoes
3 Tbspcurry powder
1 tspgaram masala
2 tsphot chilli powder
6 Tbsptomato purée
220gbasmati rice
salt
For the stock
Instructions
First cook the Aubergine
Step 1
Preheat grill to 200°C
OvenPreheat
Step 2
Trim the aubergine and cut it into 2cm chunks.
Spread over the baking tray.
Sprinkle with 2 tablespoons oil and a good pinch of salt.
Toss to coat and cook for 15-20 minutes.
Remove when golden brown all over but not burnt.
aubergine1
olive oil4 Tbsp
salt
Meanwhile, make the stock
Step 3
Measure out the spice mix
ground coriander¼ tsp
ground cumin¼ tsp
ground fenugreek¼ tsp
ground turmeric¼ tsp
paprika¼ tsp
Step 4
Peel and finely chop the onion.
Peel the ginger by scraping off the skin with a spoon and grate.
Peel and grate the garlic.
onion1
fresh ginger
garlic cloves5
Step 5
Put the ginger and garlic into a bowl and mix with 1 tablespoon water to make a paste
Step 6
Finely chop the red chilli and tomatoes
fresh red chilli0.5
cherry tomatoes3
Step 7
Place the saucepan on a medium heat and pour in the oil.
Add the onion and sauté for 5 minutes.
olive oil1 Tbsp
Step 8
Add a teaspoon of the ginger and garlic paste.
Add the spice mix and half the water, and stir.
Simmer for 10 minutes, until browned and reduced completely.
Step 9
Pour in the rest of the water, stir and transfer to the liquidiser. Blend to a smooth liquid.
Step 10
Clean out the pan, and put the water on to boil for the rice.
basmati rice220g
Step 11
Trim and thinly slice two of the chillies. Quarter the tomatoes.
green bird's-eye chillies5
cherry tomatoes12
Step 12
Pour the remaining oil into the clean saucepan. Place over a high heat. Add the onion, pepper and sliced chillies and fry for 3 minutes, stirring regularly.
Step 13
Stir in the chopped coriander stems and remaining ginger and garlic paste (from making the stock)
Step 14
Add the curry powder, garam masala, 1/4 teaspoon hot chilli powder, tomato purée and stock
curry powder3 Tbsp
garam masala1 tsp
hot chilli powder2 tsp
tomato purée6 Tbsp
Step 15
Stir in the tomatoes, then simmer gently for 10 minutes, stirring frequently, until slightly thickened
cherry tomatoes12
Step 16
Dice the chicken. Put a pan on the heat, add some oil, and start to pan fry the chicken breast.
Step 17
Peel and thinly slice the onion.
Cut the pepper in half and cut out the stem and seeds, then thinly slice.
Pick the leaves from the coriander. Finely chop the stems and roughly chop the leaves.
onion1
red pepper1
fresh coriander
Step 18
Split out some sauce and put it into the chicken pan. Add the grilled aubergine to the remaining sauce.
Step 19
Cut the remaining chillies in half lengthways and use them to garnish the curry along with the chopped coriander leaves
green bird's-eye chillies5
fresh coriander
Step 20
Serve with the rice
Notes
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