Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Asparagus | 6 spears (90g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Here is a picture of the ingredients I used tonight - but feel free to vary them according to what you have in your fridge - and even substituting the chicken for some more vegetables if you are a veggie! It really doesn't matter what you use - as long as you like the combination of ingredients!
- right|thumb|300px|Ingredients
- And here is a picture of all the ingredients - chopped and prepared - and ready to go!
- right|thumb|300px|Ingredients
- 1 medium onion - chopped coarsely
- 1 cup of basmati rice - washed until there is no starch left
- 1 medium green pepper - again: chopped coarsely
- 1 packet of button mushrooms - chopped into quarters
- 1 bunch of asparagus - chopped coarsely - but separate the stems from the tips (as the tips are very tender)
- 1 tomato - deseeded and chopped finely
- 1 300g packet of chicken mini-fillets - chopped into coarse chunks (they cook real quick - so no need to chop too finely) [Also - any cut of chicken will do fine - thigh is preferable - but I didn;t have time to go to the High *Street meat shop today - so I got a packet from the supermarket instead.
- 1 generous chunk of frozen garlic pulp from your freezer
- 1 generous chunk of ginger pulp from your freezer
- (Both of the above thawed by zapping for 20 seconds on full power in your microwave)
- 1 teaspoon of salt
- 1 teaspoon of haldi (turmeric)
- 1 teaspoon of garam masala
- 1 teaspoon of ground cumin
- 2 teaspoons of ground coriander
- 2 bay leaves (not shown in picture!)
- 1 pinch of whole cumin seed (not visible in picture)
Directions
First of all - get a large frying pan/wok/karahi (make sure it has a lid that you can see through)- heat up a couple of tablespoons of your usual vegetable oil in it - I use cholesterol-free sunflower oil
thumb|center|250px|Heat some oil in the karahi
thumb|center|250px|Add some cumin seed to hot oil
When the oil is hot - add the pinch of cumin seeds and watch it splutter - stir it around a bit.
Then add the chopped onion and chopped green pepper into the pan - mixing it all about - and frying until the onion is soft and translucent - and the pepper is starting to char a little.
thumb|center|250px|Add the peppers and onions and stir fry on hot flame
thumb|center|250px|Fry until onions browned
Then add the chopped chicken pieces - and stir it around on high heat. And then immediately add the pulped garlic and ginger - keep it stirring on fierce flame.
thumb|center|250px|Add chopped chicken
thumb|center|250px|Then add garlic& ginger
After a few mins - throw in the chopped asparagus stems and mushrooms - and after about a minute throw in all the ground spices as per the measures given above. Keep on stir-frying until the mushrooms are reduced and the chicken is well cooked.
thumb|center|250px|Add asparagus stems abd mushrooms
thumb|center|250px|Add ground spices
When the chicken is cooked - which should only take about 5 mins - add the washed rice to the pot - and stir it all about - again: on high heat.
thumb|center|250px|Stir-fry untill chicken cooked
thumb|center|250px|Add the washed rice
When the rice has been coated in all the juices of the pan - add just less than twice the amount of water as there was rice - and then immediately stir in the tender asparagus tips and chopped tomato pieces. Make sure the flame is on max - as you want to make the water boil violently.
thumb|center|250px|Add the water
thumb|center|250px|Add asparagus and tomato
Put the lid to the pan on top - and let it boil for about 1 minute - and then immediately reduce the flame to lowest possible - and set the timer on your cooker for 15 mins. keep the lid on - and DO NOT TAKE THE LID OFF AT ALL for 15 mins! (Otherwise you will ruin it!)
thumb|center|250px|Bring to boil on fierce flame
thumb|center|250px|Let it steam for 15 mins
After 15 mins or so - switch off the flame - and then take the lid off - and fold the rice over a couple of times - and put the lid back on - and leave it to rest for about 15 more minutes. After that it will be ready to eat!
thumb|center|250px|Done
Serve it up with a side-salad of onion, cucumber and tomato - dressed in salad vinegar - and enjoy!