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