Estimated Nutrition (whole recipe, rough)
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Sweetcorn | 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
- right|thumb|300px|Ingredients
- decaying peppers: one green, one red.
- 1 decaying red onion
- 2 cooked chicken thighs from safeway
- 1 decaying carrot
- 2 ripe tomatoes
- 2 ripe sweetcorn cobs from the Indian shop on the High Street
Directions
Fry the onions and carrots first for a few minutes:
thumb|center|250px|Fry onion and carrot for a few minutes
Then add the chopped halves of green and red pepper. Thaw some pre-pulped ginger, garlic and chillie from the freezer and toss it in. Stir and fry for a few minutes - an then add the chopped and de-seeded tomato:
thumb|center|250px|Add pepper and garlic,ginger and chillie
thumb|center|250px|Add chopped tomatoes
Keep stirring this for a few more minutes - and then add the ground spices: 1 teaspoon ground coriander, 1 teaspoon haldi (tumeric), 1 teaspoon salt, and 2 teaspoons garam masala. Stir in and fry/roast until the aroma prevails - will take a few minutes - and then toss in the washed Basmati rice:
thumb|center|250px|Keep stiring
thumb|center|250px|Add rice
After the rice has been stirred in - splash generously some lemon juice - and then stir it around - and then add 1.5 times the volume of rice of water:
thumb|center|250px|Add a few drops of lemon juice
thumb|center|250px|Add some water and then bring to boil
Let the mixture sizzle on high heat - and then add the cooked chopped chicken. And whilst that is all sizzling away - prepare a really low-flame burner on the hob:
thumb|center|250px|Add chopped chicken
thumb|center|250px|Prepare low flame burner
After the pot gets to a fierce boil - transfer to the low flame burner and simmer for 15 minutes. (DON’T TAKE THE LID OFF DURING THIS TIME!) And then afterwards - give it a gentle turning over before returning to the low flame:
thumb|center|250px|Simmer for 15 mins
thumb|center|250px|Stir a little and then return to low flame
Whilst the rice mixture is simmering on its home run - prepare some fresh corn-on-the-cob for boiling and grilling. Right now - sweetcorn cobs are approaching end-of-season - so you should be able to pick up sweetcorn cobs for around 4 for £1 - anything more and you’re being ripped off! Asda are doing 2 for 50p at the moment - and your local Asian grocer will probably be doing 4 for under £1. Get them while you can!
thumb|center|250px|Prepare sweet corn
thumb|center|250px|Chop each cob in two and then boil in pot
After boiling the corn-on-the-cobs for around 8 minutes - take out of pan and then sprinkle some salt and pepper on them - and skewer them with barbeque sticks - and then butter them all around generously before placing under a hot grill:
thumb|center|250px|Butter and season with salt and pepper
thumb|center|250px|Grill on high heat for a few minutes each side
Grill the corn-on-the-cobs untill you get golden brown edges to them - and then server up with the spicy-chicken-rice. It makes for a delicious meal. Wash down with some McGuigan Black Label Merlot. Perfect for marking the end of Summer:
[[Image:070903-22.jpg|thumb|center|250px|Serve]