Chicken Curry Traybake
This is such a tasty recipe! On first glance, it looks a little complicated, but you pretty much just bung half the ingredients in a blender then throw it all in a roasting tin! It’s great for days where you want something really tasty, but don’t have the energy for too much faffing around.
Spices can be tricky for some of those with endometriosis. If you can tolerate them, there are some real benefits in including them in your diet. This recipe includes garlic, ginger and turmeric, which are all good for reducing inflammation in the body.
Butternut squash is a good source of fibre, vitamins A, B, C and E, calcium, magnesium and zinc, and just 3 tablespoons of it provides you with 1 of your 5 a day.
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You could also try replacing the butternut squash with sweet potato - trust me, it’s really delicious! Sweet potato has its own natural anti-inflammatory properties, as well as being a great source of potassium, vitamins A, B and C and choline, which is good for your bowels. Unlike a normal white potato, 1 medium sized sweet potato provides you with 1 of your 5 day.
This recipe is really easy to adapt. It’s gluten and dairy free and it can be vegan if you leave out the chicken or replace it with a meat-substitute, vegetables (cauliflower would work really well!), or pulses.
Prep and cook time: 1 hour 45 minutes
Ingredients for chicken curry
- 1kg butternut squash
- 2 onions
- 200g cherry tomatoes
- 8 boneless chicken thighs, skin off
- 300g basmati rice
- 400g light coconut milk
- 1 green chilli, finely sliced
- 1 lime, cut into wedges
For the curry paste:
- 3 cloves garlic
- 5cm piece of ginger
- 2tsp cumin seeds
- 2tsp coriander seeds
- 1tsp ground turmeric
- 2tsp garam masala
- 1tsp chilli powder
- Vegetable oil
- Half bunch fresh coriander
Directions for chicken curry
- Preheat your oven to 180°c/Fan 160°c/350°f/gas 4.
- To make the curry paste, peel the garlic and ginger, add to a blender with the spices and 2tbsp vegetable oil.
- Pick the coriander leaves and set aside. Add the stalks to the blender.
- Blitz to a smooth paste, adding a splash of water to loosen, if needed. Tip the paste into a large roasting tin.
- Chop the butternut squash in half, scoop out the seeds and roughly chop the flesh. Peel the onions and cut into wedges and halve the cherry tomatoes.
- Add the vegetables to the roasting tin along with the chicken. Season with salt and pepper, then toss the ingredients to coat them in the paste.
- Bake for 1 hour 30 minutes or until golden and cooked through, stirring in between.
- With around 25 minutes to go, cook the rice*.
- Once the chicken is cooked, remove the tin from the oven and place it on the hob over a medium heat. Stir in the coconut milk and heat through for 2-4 minutes.
- Scatter over the remaining coriander leaves and finely sliced chilli, then serve with the rice and wedges of lime.
I usually allow around 60g of rice per person. To cook, I simply pop a stock cube into a pan of boiling water (you don’t need to measure the water but it does need to fully cover the rice), then add the rice. Simmer over a medium heat for 10-12 minutes then drain and serve.
This recipe is originally by Jamie Oliver and featured in the Tesco magazine.
- calories: 553
- fat: 14.4g
- protein: 31.8g
- sodium: 0.3g
- sugar: 26.2g
Disclaimer: Endometriosis.net cannot guarantee a recipe that has been scaled to make a different number of servings from the original.
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