MEALS OF THE MONTH
FOOD & SUPPS
Chicken Keema
& Beans 500g lean chicken mince
400g tinned kidney beans
(drained)
Time to prepare: 5 minutes
Time to cook: 40 minutes
Serves: 3 meals Method:
• Put the water in the pan, heat,
and bring to a simmering point.
• Add onions, salt and garlic, and
cook onions until they soften.
• If pan becomes dry, add some
more water.
• Once onions soften, add
passata, turmeric, coriander,
cumin, ginger and garam masala
into the pan.
• Let the sauce cook slowly for 5
minutes on a low to medium heat,
stirring occasionally.
• Add chicken mince and mix it
together.
Ingredients:
50ml water
1 onion chopped
1 tsp sea salt
2 cloves garlic, minced
1 tsp turmeric
½ tbsp ground coriander
½ tbsp ground cumin
100ml tomato passata
1 tsp paprika
1 tsp garam masala (optional)
½ tbsp freshly ground ginger
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FLEX | MARCH 2018
• Put the lid on, and turn the heat
up to high for 5 minutes.
• Open the lid, stir the chicken and
turn the heat down to low.
• Put the lid back on and let it cook
for 15 minutes, stirring
occasionally.
• Add kidney beans, mix it in and
cook for another 5-10 minutes.
• Serve with rice or quinoa
(depending on your carbohydrate
requirements).
Nutritional Info:
Per Serving:
Calories: 206kcal
Protein: 46g
Carbs: 28g
Fats: 5g