People around the world will vouch for the fact that curries are tasty. But great taste apart, they are actually very good for you. Real Indian curry has a potent cocktail of herbs to spice up your mood and kick-start your energy levels and immune systems.

Ingredients such as ginger, coriander, chilli, turmeric and garlic are antioxidant, painkilling, decongestant, anti-inflammatory, digestion-aiding and mood-enhancing. Recent research has also clearly linked the low incidence of Alzheimer’s and cancer in older Asian men with the compound curcumin that is found abundantly in turmeric. Just avoid lard-laden options and opt for dry-cooked dishes and healthy vegetables, or make your own using this recipe.

Bombay Chicken Masala
Preparation : 10 minutes
Cookin g time : 15 minutes
Per portion: 95 calories, 25gm protein, 5gm carbohydrates, 9gm fat
Serves 4

Spices
•  1 onion, roughly chopped
•  6 fresh green chillies, deseeded and chopped
•  6 garlic cloves, chopped
•  2tsp grated fresh root ginger
•  1tbsp ground coriander
•  2tsp ground cumin
•  A large bunch of fresh coriander, roughly chopped
•  150ml water
•  2tbsp vegetable oil
•  400gm boneless chicken breast, cut into strips
•  250ml chicken stock
•  Sea salt and pepper


Method
Toss all the vegetables, herbs and spices together into a blender. Add water and blend well into a smooth paste. Set it aside.
Next, heat the oil in a large, non-stick frying pan. Once it's come to boil, add the paste you made earlier to it and fry, stirring constantly, for one minute. Now add the strips of chicken breast to this mix. Fry them well, while stirring continuously, for two to three minutes.
Then add the chicken stock to the pan. Mix it all together, cover and cook gently for 10-12 minutes or until the chicken is tender. Season with salt and pepper.



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