185 ml lower GI rice
15 ml olive or canola oil
5 chicken thighs, skinned
4 chicken drumsticks, skinned
2 medium onions, peeled and thinly sliced
2 cloves garlic, peeled and crushed
apple, peeled
30 ml curry powder
10-15 ml ground ginger
2 ½ ml ground cinnamon
10 ml chicken stock powder water dissolved in 250 ml
30 ml chutney
250 g mushrooms, sliced (1 punnet)
150 ml tomato paste & sauce
freshly ground black pepper
1 banana
2 peach halves (canned in juice, drained or 1 fresh peach), sliced
600 g pineapple, cubed
30 ml lemon juice
1
Cook the rice in lightly salted water until just tender.
2
Heat the oil in a large frying pan and fry the chicken pieces on both sides until brown. Set aside.
3
Add the onions, garlic, apple, and fry until soft.
4
Sprinkle the curry powder, ginger and cinnamon over the mix and stir to mix in to develop the flavour.
5
Add the sauce (from stock to tomato) slowly and bring to the boil.
6
Fry for 1 minute then add the chicken, cover with the pan, reduce the heat, cover and simmer for 25-30 minutes until the chicken is cooked.
7
Put the chicken pieces back into the frying pan, add pineapple and lemon juice to the sauce and stir thoroughly.
8
Allow to simmer for 20 min. Add the banana.
9
Serve with the chicken and a large tossed salad.
Ingredients
185 ml lower GI rice
15 ml olive or canola oil
5 chicken thighs, skinned
4 chicken drumsticks, skinned
2 medium onions, peeled and thinly sliced
2 cloves garlic, peeled and crushed
apple, peeled
30 ml curry powder
10-15 ml ground ginger
2 ½ ml ground cinnamon
10 ml chicken stock powder water dissolved in 250 ml
30 ml chutney
250 g mushrooms, sliced (1 punnet)
150 ml tomato paste & sauce
freshly ground black pepper
1 banana
2 peach halves (canned in juice, drained or 1 fresh peach), sliced
600 g pineapple, cubed
30 ml lemon juice
