Healthy Eating - Recipe of the Month

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Chicken and Pineapple Curry

Although this recipe is made with Pineapple, papaya is a suitable alternative, since both fruits contain an enzyme that tenderizes meat, making it easier to digest. Serve this fragrant curry with plain, steamed rice.

1 Onion, chopped 3 Cloves garlic

2.5cm (1in) piece of fresh ginger, chopped 1 Ripe pineapple, cored and coarsely chopped

2 – 3 Red chillies, deseeded and chopped 2 tsp coriander seeds, ground

2 Cardamom pods, ground ½ tsp ground cinnamon

1 tbsp brown sugar 1 tbsp sunflower or light olive oil, plus extra for greasing

375 ml (13fl oz) water 6 skinless, boneless chicken thighs, each about 75g (3oz)

6 tbsp fat free yogurt 3 – 4 tbsp fresh coriander or dill to garnish

Method:

1.Preheat the oven to 230oC/ 450oF/ Gas 8. Arrange the onion, garlic, ginger, pineapple and chillies in a baking dish. Spoon the spices, sugar, oil and 4 tablespoons of water over the onion mixture. Bake for 25 minutes, turning the mixture occasionally until it starts to caramelize.

2.Heat a lightly oiled griddle and cook the chicken for 3 – 4 minutes on each side until golden, then set aside and keep hot.

3.Transfer the pineapple mixture to a food processor and blend into a smooth puree. Mix together the remaining water and the yogurt then put them in a saucepan with the pineapple mixture.

4.Bring the mixture to a boil, then reduce the heat. Add the chicken and simmer, uncovered, for about 45 minutes or until the sauce has reduced and thickened and the chicken is tender.

5.Garnish with the coriander before serving.

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