Chicken Stir-fry ingredients

 

Yesterdays dinner: Chicken stir-fry.

Here are the ingredients that i've used.

oil
butter
1 chicken breast
4-5 mushrooms
250 g beans
1 onions
2 garlic
salt
pepper
noodles
vegetable stock
1 tbsp chilli sauce
½ tbsp oyster sauce
Italian seasoning
Herb & garlic seasoning
snowpeas

The recipe for the marinade I made for the chicken will be published later.

Curry fried onion rings

 

Ingredienser:

 

1 lök, skalad och skivad till ringar

ströbröd

olja

 

Blanda samman:

 

½ dl mjölk

½ dl vetemjöl

2 tsk curry powder

 

Arbetsbeskrivning:

 

1. Skala och skiva löken till ringar, valfri tjocklek. Tryck ut dem.

 

2. Blanda mjölk, vetemjöl och curry i en skål. Rör om ordentligt så att det inte är några klumpar.

 

3. Fyll en skål med ströbröd.

 

4. Hetta upp oljan i en kastrull, skall fyllas upp ca 5 cm från botten av kastrullen, var försiktig så att den inte blir för varm.

 

5. Doppa lökringarna i smeten du gjort med mjölk, mjöl och curry. Sedan täck dem med ströbröd.

OBS: Gör gärna en test och prova först för att se att oljan är tillräckligt varm.

 

6. Fritera i oljan tills de är gyllenbruna, då är de färdiga. Lägg på en tallrik med hushållspapper.

 

 

 

 

 

 



Mixed vegetable and coconut stew

Serves: 4

Ingredients:

2 carrots, cut into thin batons
1 courgette, cut into thin batons
200 g green beans, trimmed and cut in half
1-2 medium potatoes, cut into thin batons
1 tablespoon sunflower oil
1 large onion, halved and thinly sliced
½ teaspoon black mustard seeds
10 curry leaves
1 green chilli, thinly sliced
1 teaspoon onion seeds
200 ml coconut milk or poppy seeds
juice of half a lemon
150 ml water
salt

Method:

1. Place the vegetables in a bowl of cold water.

2. Heat the oil in a large, nonstick wok or frying pan and when it is hot add the onion.

3. Cook over a medium heat for 5 minutes.

4. Add the mustard seeds, curry leaves and green chilli and stir-fry for 3 minutes.

5. Drain the vegetables and add them to the pan with the onion seeds or poppy seeds, coconut milk, lemon juice and the measured water.

6. Season and bring to the boil. Reduce the heat, cover and cook gently for 6-7 minutes or until the vegetables are just tender and serve.

Lamb, cumin and mint samosa filling

Filling:

 

1-2 tbsp vegetable oil

1 large onion, peeled and finely chopped

2 garlic cloves, peeled and finely chopped

2,5 cm ginger, peeled and finely grated

1 tsp mild curry powder

¼ tsp hot chilli powder

1 tsp ground turmeric

1 tsp ground cumin

500 g minced lamb, or small lamb strips

sea salt and ground pepper to taste

100 g peas, thawed if frozen

1 tsp dried mango powder or 1tbsp fresh lemon juice

1 mild green chilli, deseeded and finely diced

handful of mint leaves, chopped

 

Method:

 

1. To prepare the filling, heat the oil in a karahi or a wide pan over a medium-to-high heat.

 

2. Add the onion, garlic, ginger, curry and chilli powders and ground spices.

 

3. Fry for a few minutes until the onion begins to soften and the spices are fragrant.

 

4. Add the lamb (minced or strips) and a generous pinch of salt and pepper. Stir-fry for 4-5 minutes until the mince or the cubes are golden brown and cooked through.

 

5. Add the peas and dried mango powder or lemon juice and cook for a further minute before stirring in the chopped chilli and mint.

 

6. Taste and adjust the seasoning, then transfer to a wide bowl and leave to cool.

Vegetable Samosas

A selection of highly spiced vegetables in a pastry casing makes these samosas delicious snack at any time of the day.

Makes: 28

Ingredients:

3 large potatoes, boiled and roughly mashed

75 g frozen peas, thawed

50 g canned sweetcorn, drained

1 tsp ground coriander

1 tsp ground cumin

1 tsp dry mango powder (amchur)

1 small onion, finely chopped

2 fresh green chillies, finely chopped

2 tbsp coriander (cilantro) leaves, chopped

2 tbsp fresh mint leaves, chopped

juice of 1 lemon

salt, to taste

Method:

1. Preheat the oven to 200°C/400°F/Gas 6. Cut each sheet of filo pastry in half lengthways and fold each piece in half lengthways to give 28 thin strips. Lightly brush with oil.

2. Toss all the filling ingredients together in a large mixing bowl until they are well blended. Adjust the seasoning with salt and lemon juice if necessary.

3. Using one strip of the pastry at a time, place 1 tbsp of the filling mixture at one end and fold the pastry diagonally over. Continue folding to form a triangle shape. Brush the samosas with oil. Bake for 15-20 minutes, until golden brown.

Beef Biryani

This biryani, which uses beef, is a speciality of the Muslim community. The recipe may seem long, but biryani is one of the easiest and most relaxing ways of cooking, especially when you are entertaining. Once the dish is assembled and placed in the oven, it looks after itself and you can get on with greeting your guests.

Serves :4

Ingredients:

2 large onions

2 garlic cloves, chopped

2.5 cm fresh root ginger, peeled and roughly chopped

1 fresh green chilli, seeded and chopped

small bunch of fresh coriander (cilantro)

4 tbsp flaked (sliced) almonds

3 tbsp water

1 tbsp ghee or butter, plus 25 g butter for the rice

3 tbsp vegetable oil

2 tbsp sultanas (golden raisins)

500 g braising or stewing steak, cubed

1 tsp ground coriander

1 tbsp ground cumin

½ tsp ground turmeric

½ tsp ground fenugreek

good pinch of ground cinnamon

175 ml natural (plain yogurt, whisked

275 g basmati rice

about 1.2 litres hot chicken stock or water

salt and black pepper

2 hard-boiled eggs, quartered, to garnish

chapatis, to serve

Method:

1. Roughly chop one onion and place it in a food processor or blender. Add the garlic, ginger chilli, fresh coriander and half the flaked almonds. Pour in the water and process to a smooth paste. Transfer the paste to a small bowl and set aside.

2. Finely slice the remaining onion into rings or half rings. Heat half the ghee or butter with half the oil in a heavy flameproof casserole and fry the onion rings for 15 minutes until they are deep golden brown. Transfer to a plate with a slotted spoon.

3. Fry the remaining flaked almonds briefly until golden and set aside with the onion rings, then quickly fry the sultanas until they swell. Transfer to the plate.

4. Heat the remaining ghee or butter in the casserole with a further 1 tbsp of the oil. Fry the cubed meat, in batches, until evenly browned on all sides. Transfer the meat to a plate and set aside.

5. Wipe the casserole clean with kitchen paper, heat the remaining oil and pour in the onion, spice and coriander paste made earlier. Cook over a medium heat for 2-3 minutes, stirring all the time, until the mixture begins to brown lightly. Stir in all the additional spices, season with salt and ground black pepper and cook for 1 minute more.

6. Lower the heat, then stir in the yogurt, a little at a time. When all of it has been incorporated into the spice mixture, return the meat to the casserole. Stir to coat, cover tightly and simmer over a gentle heat for 45 minutes until the meat is tender. Meanwhile, soak the rice in a bowl of cold water for 15-20 minutes.
7. Preheat the oven to 160°C/ 325°F/ Gas 3. Drain the rice, place in a pan and add the hot chicken stock or water, together with a little salt. Bring back to the boil, cover and cook for 5 minutes.
8. Drain the rice, and pile it in a mound on top of the meat in the casserole. Using the handle of a spoon, make a hole through the rice and meat mixture, to the bottom of the pan. Place the fried onions, almonds and sultanas over the top and dot with butter. Cover the casserole tightly with a double layer of foil and secure with a lid.

9. Cook the biryani in the preheated oven for 60-70 minutes. To serve, spoon the mixture on to a warmed serving platter and garnish with the quartered hard-boiled eggs. Serve with chapatis.

Madras Beef Curry

Although Madras is renowned for the best vegetarian food in India, meat-based recipes such as this one are also extremely popular.

Serves: 4-6

Ingredients:

4 tbsp vegetable oil
1 large onion, finely sliced
3-4 cloves
4 green cardamoms
2 whole star anise
4 fresh green chillies, chopped
2 fresh or dried red chillies, chopped
3 tbsp Madras masala paste
1 tsp ground turmeric
450 g lean beef, cubed
4 tbsp tamarind juice
granulated sugar, to taste
salt
a few fresh coriander (cilantro) leaves, chopped, to garnish.

Method:

1. Heat the oil in a karahi, wok or large pan over a medium heat and fry the onion slices for about 8 minutes until they turn golden brown. Lower the heat, add all the spice ingredients, and fry for a further 2-3 minutes.

2. Add the beef and mix well. Cover and cook over a low heat until the beef is tender and fully cooked. Cook uncovered on a higher heat for the last few minutes to reduce any excess liquid.

3. Fold in the tamarind juice, sugar and salt. Reheat the dish and garnish with the chopped coriander leaves. Pulao rice and tomato and onion salad would make excellent accompaniments for this dish.

Chicken Saag

A mildly spiced dish using a popular combination of spinach and chicken. This recipe is best made using fresh spinach.

Serves: 4

Ingredients:

225 g fresh spinach leaves, washed but not dried
2.5 cm piece fresh root ginger, grated
2 garlic cloves, crushed
1 fresh green chilli, roughly chopped
200 ml water
1 tbsp oil
2 bay leaves
¼ tsp black peppercorns
1 onion, finely chopped
4 tomatoes, peeled and finely chopped
2 tsp curry powder
1 tsp salt
1 tsp chilli powder
3 tbsp natural (plain) yogurt
8 chicken thighs, skinned ( I used chicken legs instead)
Naan bread or rice to serve
natural (plain) yogurt and chilli powder, to garnish

Method:

1. Cook the spinach leaves, without extra water, in a tightly covered pan for 5 minutes. Put the cooked spinach, ginger, garlic and chilli with 50 ml of the measured water into a food processor or blender and process to a thick purée. Set aside.

2. Heat the oil in a large heavy pan, add the bay leaves and black peppercorns and fry for 2 minutes. Stir in the onion and fry for a further 6-8 minutes or until the onion has browned.

3. Add the tomatoes and simmer for about 5 minutes.

4. Stir in the curry powder, salt and chilli powder. Cook for 2 minutes over a medium heat, stirring once or twice.

5. Stir in the spinach purée and the remaining measured water, then simmer for 5 minutes.

6. Add the yogurt, 1 tbsp at a time, and simmer for 5 minutes.

7. Add the chicken thighs and stir to coat them in the sauce. Cover and cook for 25-30 minutes until the chicken is tender. Serve with naan bread or basmati rice. Drizzle over some yogurt and dust with chilli powder.

Lamb Kebabs

First introduced by the Muslims, kebabs have now become a favourite Indian dish.

Serves: 6-8

Ingredients:

For the kebabs

900 g lean minced (ground) lamb
1 large onion, roughly chopped
5 cm piece fresh root ginger, chopped
2 garlic cloves, crushed
1 fresch green chillie, finely chopped
1 tsp chilli powder
2 tbsp chopped fresh coriander (cilantro)
1 tsp garam masala
2 tsp ground coriander
1 tsp ground cumin
1 tsp salt
1 egg
1 tbsp natural (plain) yogurt
1 tbsp oil
mixed salad, to serve

For the raita

250 ml natural (plain) yogurt
½ cucumber, finely chopped
2 tbsp chopped fresh mint
¼ tsp salt

Method:

1. Put all the ingredients for the kebabs, except the yogurt and oil, into a food processor or blender and process until the mixture bind together. Spoon into a bowl, cover and leave to marinate for 1½ hour.

2.  For the raita, mix together all the ingredients and chill for at least 15 minutes in a refrigerator.

3. Preheat the grill (broiler). Divide the lamb mixture into eight equal portions with lightly floured hands and mould into long sausage shapes. Thread on to skewers and chill.

4. Brush the kebabs lightly with the yogurt and oil and cook under a hot grill for 10-15 minutes, turning occasionally, until brown all over. Serve the kebabs on a bed of salad accompanied by the raita.

Balti Chicken in Saffron Sauce

This is a beautifully aromatic chicken dish that is partly cooked in oven.

Serves: 4

Ingredients:

50 g butter
2 tbsp corn oil
1.2-1.3 kg chicken, skinned and cut into 8 pieces
1 medium onion, chopped
1 tsp crushed garlic
½ tsp crushed black peppercorns
½ tsp crushed cardamom pods
¼ tsp ground cinnamon
1½ tsp chilli powder
150 ml natural plain yogurt
50 g ground almonds
1 tbsp lemon juice
1 tsp salt
1 tsp saffron strands
150 ml water
150 ml single (light) cream
2 tbsp chopped fresh coriander (cilantro)

Method:

1. Preheat the oven to 180 °C/350 °C/ Gas 4. Melt the butter with the oil in a karahi, wok or deep pan. Add the chicken pieces and fry until lightly browned, about 5 minutes. Remove the chicken using a slotted spoon, leaving behind the fat.

2. Add the onion to the same pan, and fry over a medium heat. Meanwhile, mix together the next 10 ingredients in a bowl. When the onions are lightly browned, pour the spice mixture into the pan and stir-fry for about 1 minute.

3.Add the chicken pieces, and continue to fry for a further 2 minutes stirring constantly. Pour in the water and bring to a simmer.Transfer the contents of the pan to a casserole and cover with a lid, or if using a karahi with heatproof handles, cover with foil. Transfer to the oven and cook for 30-35 minutes.

4. Once you are sure that the chicken is cooked right through, remove it from the oven. Transfer the mixture to a frying pan or place karahi on the stove and stir in the cream.

5. Reheat gently for about 2 minutes. Garnish with fresh coriander and serve with a fruity pilau or plain boiled rice.

Sweetcorn and Pea Curry

Tender sweetcorn cooked in a spicy tomato sauce makes a flavoursome curry.

Serves: 4

Ingredients:

6 frozen corn cobs, thawed

1 tbsp oil
½ tsp cumin seeds
1 onion, finely chopped
2 garlic cloves, crushed
1 fresh green chilli, finely chopped
1 tbsp curry paste
1 tsp ground coriander
1 tsp ground cumin
¼ tsp ground turmeric
½ tsp salt
½ tsp granulated sugar
400 g chopped tomatoes
1 tbsp tomato purée (paste)
150 ml water
115 g frozen peas, thawed
2 tbsp chopped fresh coriander (cilantro)
Chapatis or rice to serve, optional

Method:

1. Using a sharp knife, cut each piece of corn in half crossways to make 12 equal pieces in total.

2. Bring a large pan of water to the boil and cook the corn cob pieces for 10-12 minutes. Drain well.

3. Heat the oil in a large heavy pan and fry the cumin seeds for 2 minutes or until they begin to splutter. Add the onion, garlic and chilli and fry for about 5-6 minutes until the onion is golden.

4.  Add the curry paste and fry for 2 minutes. Stir in the remaining spices, salt and sugar and fry for a further 2-3 minutes, adding some water if the mixture is too dry.

5. Add the chopped tomatoes and tomato purée together with the water and simmer for 5 minutes or until the sauce thickens. Add the peas and cook for a further 5 minutes.

6. Stir in the pieces of corn and the fresh coriander and cook for 6-8 minutes more, until the corn and peas are tender.

Green Chicken Korma, Chicken Rizzala (Bhopal)

Rizzala is a little-known Muslim-style curry found in only two cities of India- Calcutta and Bhopal.

Its origin is possibly the latter, where it is a curry found only in the homes of the Muslim aristocracy.

A fresh herby curry, this can best be described as a green korma.

Serves: 4

Ingredients:

½ cup unroasted cashew nuts

6 tbsp oil

4 medium onions, chopped

2 large handfuls coriander leaves

½ cup mint leaves

4 green chillies

2 bay leaves

6 green cardamoms

3.5 cm piece of cinnamon

2.5 x 1.5 cm peeled ginger, finely chopped

4 cloves garlic, chopped

1 kg chicken, skinned, and cut into 8 pieces

1 heaped teaspoon coriander powder

½ tsp cumin powder

Salt to taste

1 tsp sugar

2 teaspoons lime or lemon juice

65 ml cream

1 tbsp oil, butter or ghee

½ tsp mace powder or 1 blade of mace

Method:

1.  Soak the cashew nuts in 200 ml of water, for at least 15 minutes.

2. Pour 4 tablespoons oil in a frying pan and fry the onions over a medium heat until they are crispy brown, but not burnt at the edges. This will take between 20-30 minutes, depending on the thickness of the pan and the heat.

3. When the onions are done, put in a blender with the coriander leaves, mint leaves, green chillies, soaked cashew nuts and 50 ml water and purée.

4. In the same pan, heat the remaining 2 tablespoons oil over a low heat, and add the bay leaves, cardamoms, cinnamon, ginger and garlic. Then increase the heat to medium, put in the chicken pieces and sauté in the aromatic oil for about 5 minutes until the chicken is seared. Now add the coriander and cumin powder. Sauté the chicken for 2 minutes, stirring so that the chicken doesn’t stick to the pan. Add the green purée and sauté the chicken for a further 2 minutes.

5. Add the salt, sugar and lime juice, and 200 ml water. Taste and adjust seasoning. Now bring to the boil and simmer until the chicken is cooked, then add the cream and stir well.

6. Just before serving, heat a little oil or butter in a ladle and put ¼ teaspoon of mace powder into ladle. After 10 seconds put it into the pot and stir. Alternatively, if using a blade of mace, remove it from the oil after 20 seconds and just put the oil in. Mix well.

Serve with flavoured rice, such as turmeric yellow rice or lemon rice.

Spinach with Curd Cheese

Serves: 2

Ingredients:

450 ml milk
100 ml live yogurt
salt
2 tsp lime or lemon juice
250 g fresh spinach or 1 small packet frozen spinach
2 green chillies, chopped
½ tsp chopped fresh ginger
2 tbsp oil
a pinch of fenugreek seeds
1 onion, chopped
1 garlic clove, chopped¼ tsp cumin seeds
2 tomatoes, puréed

Method:

1. To make curd cheese, bring the milk just to boiling point, then add the live yogurt with a pinch of salt and the lime or lemon juice. Continue boiling for 7-10 minutes. The milk will separate. Remove from the heat and allow to cool.

2. Place a large strainer over a bowl and pour in the milk to collect the solids in the strainer, allowing the whey to remain in the bowl below. Keep the milk solids in contact with the whey until required for cooking. When ready to use, press down the solids in the strainer with a potato masher or the back of a large spoon to squeeze the moisture out or use a jelly bag or cheesecloth. You will get about 100 g curd cheese or paneer.

3. Cook the spinach with the chillies, ginger, a pinch of salt, and just a sprinkling of water if using fresh spinach. Cook uncovered so that the bright green colour is retained. (Salt is also required for retaining the colour.) When cool, purée in a blender.

4. In a frying pan, heat the oil and fry the fenugreek seeds for 30 seconds, then add the onion and fry until lightly coloured. Add the garlic and cumin, and after 30 seconds the tomatoes. Fry for about 5 minutes.

5. When the liquid from the tomatoes has evaporated, add the curd cheese and stir gently. Add the puréed spinach and cook for a couple of minutes. It is now ready to serve.

Red Chutney

Ingredients:

100 g grated fresh coconut
1 small onion, chopped
2 tsp chopped coriander
2 cm piece chopped ginger
1½ tsp red chilli powder
½ tsp cumin powder
2 garlic cloves
1 tsp sugar
3 tbsp tomato ketchup
6 dates, stoned
2 tsp lime juice
½ tsp salt

Method:

1. Put all the ingredients into a blender and grind to a paste.

Balti Chicken Vindaloo

This version of a popular dish from Goa is not as fiery as some, but will still suit those who like their curry to have a definite impact.

Serves: 4

Ingredients:

1 large potato
150 ml malt vinegar
1½ tsp crushed coriander seeds
1 tsp crushed cumin seeds
1½ tsp chilli powder¼ tsp ground turmeric
1 tsp crushed garlic
1 tsp grated fresh root ginger
1 tsp salt
1½ tsp paprika
1 tbsp tomato purée
large pinch of ground fenugreek
300 ml water
225 g skinless chicken breast, fillets, cubed
1 tbsp oil
2 medium onions, sliced
4 curry leaves
2 fresh green chillies, chopped

Method:

1. Peel the potato, cut it into large, irregular shapes, place these in a bowl of water and set aside.

2. In a bowl, mix the vinegar, coriander, cumin, chilli powder, turmeric, garlic, ginger, salt, paprika, tomato purée, fenugreek and water.

3. Pour this spice mixture over the chicken, stir and set aside.

4. Heat the oil in a karahi, wok or heavy pan and quickly fry the onions with the curry leaves for 3-4 minutes without burning.

5. Lower the heat and add the chicken mixture to the pan with the spice. Continue to stir-fry for a further 2 minutes.

6. Drain the potato pieces and add to the pan. Cover with a lid and cook over a medium to low heat for 5-7 minutes, or until the sauce has thickened slightly and the chicken and potatoes are cook through.

7. Stir in the chopped chillies and serve.

Potatoes Stuffed with Spicy Cottage Cheese

   

For this recipe, it is important to choose a variety of potato recommended for baking, as the texture of the potato should not be too dry. This makes an excellent low fat snack at any time of the day.

Serves: 4

Ingredients:

4 medium baking potatoes
225 g low fat cottage cheese
2 tsp tomto purée
½ tsp ground cumin
½ tsp ground coriander
½ tsp chilli powder
½ tsp salt
1 tbsp oil
½ tsp mixed onion and mustard seeds
3 curry leaves
2 tbsp water

For the garnish:

Mixed salad leaves
Fresh coriander (cilantro) sprigs
Lemon wedges
2 tomatoes, quartered

Method:

1. Preheat the oven to 180°C/350°F/Gas 4. Wash each potato and pat dry. Make a slit in the middle of each potato. Prick the potatoes a few times with a fork or skewer, then wrap them individually in foil. Bake in the oven directly on the shelf for about 1 hour, or until soft.

2. Put the cottage cheese into a heatproof dish and set aside.

3. In a separate bowl, mix the tomato purée, ground cumin, ground coriander, chilli powder and salt.

4. Heat the oil in a small pan for about 1 minute. Add the mixed onion and mustard seeds and the curry leaves and tilt the pan so the oil covers all the seeds and leaves.

5. When the curry leaves turn a shade darker and you can smell their beautiful aroma, pour the tomato purée mixture into the pan and turn the heat immediately to low. Add the water and mix well. Cook for a further minute, then pour the spicy tomato mixture on to the cottage cheese and stir together well.

6. Check that the baked potatoes are cooked right through, by inserting a knife or skewer into the middle of the flesh. If it is soft unwrap the potatoes from the foil and divide the cottage cheese equally between them.

7. Garnish the filled potatoes with mixed salad leaves, fresh coriander sprigs, lemon wedges and tomato quarters and serve hot.

Mushroom Curry

This is a delicious way of cooking mushrooms. It goes well with meat dishes, but is also great served on its own.

Serves: 4

Ingredients:

2 tbsp oil
½ tsp cumin seeds

¼ tsp black peppercorns
4 green cardamom pods
¼ tsp ground turmeric
1 onion, finely chopped
1 tsp ground cumin
1 tsp ground coriander
½ tsp garam masala
1 fresh green chilli, finely chopped
2 garlic cloves, crushed
2.5 cm fresh root ginger, grated
400 g can chopped tomatoes
¼ tsp salt
450 g button (white) mushrooms, halved
chopped fresh coriander (cilantro), to garnish

Method:

1. Heat the oil in a large heavy pan and fry the cumin seeds, peppercorns, cardamom pods and turmeric for 2-3 minutes.

2. Add the onion and fry for about 5 minutes until golden. Stir in the cumin, ground coriander and garam masala and fry for a further 2 minutes.

3. Add the chilli, garlic and ginger and fry for 2-3 minutes, stirring all the time to prevent the spices from sticking to the pan. Add the tomatoes and salt. Bring to the boil and simmer for 5 minutes.

4. Add the mushrooms. Cover and simmer over a low heat for 10 minutes. Garnish with chopped fresh coriander before serving.

Spinach and Potato Curry

Spinach, potatoes and traditional Indian spices are the main ingredients in this simple but authentic curry.

Serves: 4

Ingredients:

450 g spinach
1 tbsp oil
1 tsp black mustard seeds
1 onion, thinly sliced
2 garlic cloves, crushed
2.5 cm fresh root ginger, finely chopped
675 g potatoes, cut into 2.5 cm chunks
1 tsp chilli powder
1 tsp salt
120 ml water

Method:

1. Wash and trim the spinach, then blach it in a pan of boiling water for about 3-4 minutes.

2. Drain the spinach thoroughly and set aside. When it is cool enough to handle, use your hands to squeeze out any remaining liquid.

3. Heat the oil in a large heavy pan and fry the mustard seeds for 2 minutes or until they splatter.

4. Add the sliced onion, garlic cloves and chopped ginger to the mustard seeds and fry for 5 minutes, stirring.

5. Add the potato chunks, chilli powder, salt and water and stir-fry for a further 8 minutes.

6. Add the drained spinach. Cover the pan with a lid and simmer for 10-15 minutes or until the potatoes are tender. Serve hot.

Spiced Cauliflower Soup

Light and tasty, this creamy, mildly spicy vegetable soup is multi-purpose. It makes a wonderful warming first course, an appetizing quick meal and is delicious chilled.

Serves: 4-6

Ingredients:

1 large potato, diced
1 small cauliflower, chopped
1 onion, chopped
1 tbsp oil
1 garlic clove, crushed
1 tbsp grated fresh root ginger
2 tsp ground turmeric
1 tsp cumin seeds
1 tsp black mustard seeds
2 tsp ground coriander
1 litre vegetable stock
300 ml natural (plain) low fat yogurt
Salt and black pepper
Fresh coriander (cilantro), to garnish

Method:

1. Put the potato, cauliflower and onion into a large heavy pan with the oil and 3 tbsp water. Heat until hot and bubbling, then stir well, cover the pan and turn the heat down. Continue cooking the mixture for about 10 minutes.

2. Add the garlic, ginger and spices. Stir well, and cook for another 2 minutes, stirring occasionally. Pour in the stock and season well. Bring to the boil, then cover and simmer for about 20 minutes. Purée in a food processor and return to the pan. Stir in the yogurt, adjust the seasoning and serve garnished with coriander or parsley.

Balti Chicken Pasanda

Yogurt and cream give this tasty dish its characteristic richness. Serve it with Peshwari naan to complement the almonds.

Serves: 4

Ingredients:

4 tbsp Greek (US strained plain) yogurt
½ tsp black cumin seeds
4 cardamom pods
6 whole black peppercorns
2 tsp garam masala
2.5 cm cinnamon stick
1 tbsp ground almonds
1 tsp crushed garlic
1 tsp grated fresh root ginger
1 tsp chilli powder
1 tsp salt
675 g skinless, boneless chicken, cubed
5 tbsp corn oil
2 medium onions, diced
3 fresh green chillies, chopped
2 tbsp chopped fresh coriander (cilantro)
120 ml (light) cream

Method:

1. Mix the yogurt, cumin seeds, cardamoms, peppercorns, garam masala, cinnamon stick, ground almonds, garlic, ginger, chilli powder and salt in a medium mixing bowl. Add the chicken pieces, stir to coat, and leave to marinate for 2-3 hours.

2. Heat the oil in a large karahi, wok or deep pan. Add the onions and fry for 2-3 minutes.

3. Tip in the chicken mixture and stir until it is well blended with the onions.

4. Cook for 12-15 minutes over a medium heat until the sauce thickens and the chicken is cooked through.

5. Add the green chillies, and fresh coriander, and pour in the cream. Bring to the boil, stirring constantly, and serve garnished with more coriander, if you like.