This is one of those recipes that you can improvise and add whatever is in your cupboard/fridge. In keeping with the high fibre theme, I added chickpeas, and served it with a mix of brown and wild rice and lentils. Here’s how I made it:
2 onions, chopped
2 peppers, chopped
4 cloves of garlic, chopped
Half a head of broccoli, cut into florets
1 large chicken breast, skin off, cut into bite sized chunks
1 tin of chickpeas, drained and rinsed
4 large handfuls of swiss chard spinach
1 tin tomatoes
1 table spoon tomato paste
3 table spoons plain medium fat yoghurt
3 teaspoons of curry spice mix
Teaspoon of chilli flakes (can adapt to taste)
Large pinch of salt
Brown rice, wild rice and lentils cooked to package instructions, to serve
Poppadums, to serve (optional)
Sautée onions, peppers and garlic in olive oil until soft, add spices, add chicken, sautée until chicken is sealed on the outside. Add the other ingredients one by one and simmer until everything is cooked and flavours develop nicely. Boil rice mix and microwave poppadums on high for 60 seconds and serve! Yields about 4 servings.
Fibre per serving: 13g
It also provides about 3 of your 5 veg a day!
I am a registered dietitian, and this is my blog.
Please don't see it as anything other than a blog; general information, snippets that I find interesting, and recipes that I enjoy. It is not meant to replace individual healthcare from myself or other healthcare professionals.