No need to visit the local curry house, this dish is just as delicious, but healthier (less oil, less sugar, less salt). The cauli rice can be served with lots of dishes, so make double!
Overview
- Serves: 2
- Prep time: 20 mins
- Cooking time: 30 mins
- Utensils: oven dish, food blender, medium pan
- Storage: keeps in the fridge for 4-5 days
- Suitability: gluten free, low sugar/carb.
Ingredients
Chicken
1 cup natural yoghurt
2 small garlic clove, crushed
1 tablespoon ginger, finely grated
1 tablespoon lemon juice
1 1/2 tablespoon tandoori paste
2 teaspoon cumin
1 teaspoon turmeric
6 chicken thigh pieces
Cauli Rice
100g butter
1 teaspoon turmeric
1 cauliflower
1 cup frozen peas
1 tablespoon flaked almonds
1/2 cup chopped fresh coriander
Instructions
- Preheat oven to 220 degrees.
- Mix yoghurt, garlic, ginger, lemon juice, tandoori paste, cumin and turmeric in a mixing bowl and combine well. Add the chicken and coat well.
- Bake the chicken for 10 minutes at 220 degrees, before reducing the oven to 180 degrees to cook the chicken for an additional 20 minutes.
- Meanwhile, to make the 'rice', add roughly chopped cauliflower pieces to a blender and dice into rice-sized pieces. Melt butter in small pan, add turmeric and stir. Then add cauliflower and frozen peas to pan. Cook for 3-4 minutes.
- Serve turmeric chicken alongside a portion of cauli rice; garnish with flaked almonds and fresh coriander.
- Top with almonds and coriander leaves, then serve.
Tips: add a pinch of cinnamon to the cauli rice as it cooks; use frozen sweet corn or fresh spinach instead of peas.
Benefits
Curcumin, a substance in turmeric, may help to reduce inflammation. Several studies suggest that it might ease symptoms of osteoarthritis and rheumatoid arthritis, like pain and inflammation. In one study, turmeric worked about as well as ibuprofen for reducing pain. Other compounds in turmeric have also been found to be anti-inflammatory, and it’s thought that these components may act synergistically with each other and/or curcumin to block inflammation.
Cumin has traditionally been used to improve digestion and contains anti-carcinogenic properties. It is also a source of magnesium, the essential mineral that serves a host of functions, including promoting heart health, controlling blood pressure and aiding the absorption of calcium.
Ginger acts as an anti-inflammatory and some studies have shown it may help decrease joint pain for rheumatoid arthritis and osteoarthritis. One study showed that ginger extract reduced arthritis pain in the knee after 3 months of treatment and another showed reduced pain upon standing, pain after walking, and stiffness.
Yoghurt (depending on which type) contains many essential nutrients including protein, carbohydrate, vitamin A, vitamin B12 and riboflavin, magnesium, potassium, phosphorous and zinc.
