Fruity chicken curry

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

Cook the rice in lightly salted water until just tender.

Heat the oil in a large frying pan and fry the chicken pieces on both sides until brown. Set aside.

Add the onions, garlic, apple, and fry until soft.

Sprinkle the curry powder, ginger and cinnamon over the mix and stir to mix in to develop the flavour.

Add the sauce (from stock to tomato) slowly and bring to the boil.

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.

Put the chicken pieces back into the frying pan, add pineapple and lemon juice to the sauce and stir thoroughly.

Allow to simmer for 20 min. Add the banana.

Serve with the chicken and a large tossed salad.