If you're looking for a healthy dinner recipe to fill up the whole family this week, this fragrant and tasty curry is the perfect option to try. It's simple, quick and really good for you. A half-way house between a traditional curry and a vibrant salad, this colourful dish is filling, yet healthy.
Jamie says, "Cumin and turmeric are great sources of iron, and teaming them with lemon juice like I’ve done here means our bodies can absorb that all-important iron really efficiently." Sounds good to us!
Jamie's Bombay chicken and cauliflower dish doesn't take too much prep, but we'd recommend marinating the chicken the night before you plan to cook and leaving it in the fridge overnight for more flavour. Our top tip with this dish is to lightly score the chicken breasts to increase the surface area before tossing on the marinade. This will give your chicken more flavour.
How to serve Jamie Oliver's Bombay Chicken and Cauli recipe
This dish can be served will India flatbreads and some cooling yogurt if entertaining guests, or is an equally good option as a quick after-work dinner for one. For a dinner party, the recipe can be teamed with a variety of Indian starters for the full Indian banquet experience. Delicious!
You'll likely have most of the spices you need in your store cupboard already, so shopping for simple dish shouldn't be too taxing. If you're vegetarian, why not swap the chicken for some cubed sweet potato instead?
Nutritional information
13.1g fat, 3.5g sat fat, 48g protein, 63.6g carbs, 13.8g sugar, 7.6g fibre.
Recipe taken from Everyday Super Food by Jamie Oliver, published by Penguin Random House (£26); available fromTelegraph Books. Jamie Oliver Enterprises Limited (2015) Everyday Super Food
HOW TO MAKE JAMIE OLIVER'S BOMBAY CHICKEN AND CAULI RECIPE
Method
- Preheat the oven to 220°C/425°F/gas 7. Cook the rice in a pan of boiling salted water according to the packet instructions. Chop the cauliflower into thin wedges and place in a sieve above the rice, then cover and steam for 15 minutes. Pick the mint leaves into a blender (reserving a few baby leaves). Add 3 tablespoons of yoghurt, half the lemon juice and a splash of water to the blender, then blitz for 1 minute until super-smooth and green. Decant into a nice dish and pop into the fridge for later.
- Without washing the blender, add the remaining yoghurt and lemon juice, the turmeric, curry powder and balsamic. Crush in the garlic, then peel, finely chop and add the ginger. Blitz until super-smooth to make a marinade, then pour into a large baking tray. Lightly score the chicken breasts to increase the surface area and toss in the marinade. When the time’s up on the cauliflower, tip it into the chicken tray, quickly toss together, sprinkle over the cumin and black mustard seeds, then place in the oven for 15 minutes, or until the chicken is cooked through and the cauli is gnarly.
- When the rice is done, drain it, catching some of the water in the pan, then sit the sieve of rice back over the pan, cover, and place on the lowest heat to keep warm. One-by-one, puff up your dry poppadoms in the microwave for around 30 seconds each. Slice and divide up the chicken, with the cauli, rice, spinach and poppadoms. Drizzle with the dressing, then finely slice and scatter over the chilli. Finish with the baby mint leaves and tuck on in.
Ingredients
- 100g brown rice
- ½ a small cauliflower (400g)
- ½ a bunch of fresh mint (15g)
- 6 tablespoons natural yoghurt
- 1 lemon
- 1 heaped teaspoon each of ground turmeric, medium curry powder
- 1 tablespoon balsamic vinegar
- 2 cloves of garlic
- 3cm piece of ginger
- 2 x 120g free-range skinless chicken breasts
- 1 level teaspoon each of cumin seeds, black mustard seeds
- 4 uncooked poppadoms
- 60g baby spinach
- 1 fresh red chilli
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