NUTRITIONAL INFO: Per Serving: Calories: 467kcal Protein: 45g Carbs: 65g Fats: 3g
PHOTO BY: @ PAULBRIGHTON
RECIPE 2.
CHICKEN BIRYANI
Time to prepare: 5 minutes Time to cook: 30 minutes Serves: 3 meals
Ingredients:
• 250g Rice( will depend on your carbohydrate requirements)
• 2-3 sprays of 1 kcal spray
• ¼ teaspoon cumin seeds
• 500g Chicken( will depend on your protein requirements)
• 1 whole onion – chopped finely
• 1 tsp sea salt
• ¼ tsp turmeric powder
• 2 tbsp coriander & cumin mix
• 1 tbsp fresh ginger
• ¼ tsp green chillies
• 1 tbsp paprika powder
• 100g tomato passata
• 500-1kg vegetables of choices
Method: > Put the rice on to boil > In a separate pan, apply 2-3 sprays of 1 kcal oil spray. > Add ¼ teaspoon cumin seeds on a medium heat > Once cumin seeds are popping, add the chopped onions in > Cook the onions until soft, and if needs be, add a little water
> Add the chicken into the pan, and continue to add water when required( depending how saucy you want it)
> Add 1 teaspoon sea salt, ¼ teaspoon turmeric powder, 2 tablespoons of coriander & cumin powder mix, 1 tablespoon fresh ginger, ¼ teaspoon green chillies, 1 tablespoon paprika powder
> Add 100g tomato passata > Let chicken cook for 15 minutes on a medium heat
> Add vegetables of your choice into the pot – quantity will depend on your needs( anywhere between 500g to 1kg works well)
> Cook the chicken and vegetables together for 5 minutes on a medium heat
> Once the rice is done, add into the pot, mix it all together and cook on a very low heat for another 5-7 minutes
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FEBRUARY 2018 | FLEX 53