A deliciously healthy curry served with fluffy white steamed rice and veggies on the side. Enjoy!
Calories per 356 g serving: 534 excludes rice and potatoes.
Total Calories: 3,204 with 800 g chicken thighs.75 g rice (raw) per serving x 6 = 450 g rice: 1,643 calories.175 g potato (raw) per serving x 6 = 1050 g: 725 calories.Per Serving with rice and potatoes: 929 calories.Total Calories with rice and potatoes: 5,572 calories. Notes: No need to add any fat if you are using chicken thighs. On first testing this recipe I added the asparagus and broccoli, however I would not add it a second time as I find it more suitable to other dishes. However any vegetables will go very well in this curry, so add what needs to be used up or steam and add it on the side. If you are adding canned or bottled asparagus, you must include the liquid brine as it improves the flavor. If limes are not available you may replace with lemons. I used 2 chicken stock / bouillon cubes of 8 g each in weight. If you do not have a food processor: In a heavy based pot, stamp your peeled garlic and ginger to a paste together with some salt to keep it from slipping. – I use the back-end of a wooden, braai / barbecue meat hook if not using my food processor. If weight watching: Use skinless chicken fillets with additional fat added to compensate for dryness. You may use half butter to oil mixture or chicken schmaltz to saute your ground spices for 2-3 minutes using 40 g. Do not allow them to burn. Toss in your chicken cubes and stir fry adding a sprinkling water to prevent them from burning. Stir-fry just to brown and colour them, then remove them and set aside to be readded once your sauce in ready which allows them to cook the rest of the way, keeping them moist and juicy and preventing them from becoming dry and rubbery. Note on Cardamom: Usually I just grind them whole, in their pods for added fiber. Ingredients: A. 1/2 tsp Ground Coriander seeds (fresh coriander – optional) B. 1/2 tsp cumin seeds C. 1/4 tsp ground cloves – Optional (may replace with fennel seeds) D. 1/4 tsp ground cardamom – pods discarded E. 1/2 tsp Freshly ground black peppercorns 800 g chicken thighs, whole -OR- 600 g chicken fillets, cubed 1 tbsp fresh ginger 4 cloves garlic (7 g) 1/4 tsp cinnamon powder (cinnamon sticks will also do) 1/4-1/2 tsp cayenne pepper 1 tbsp turmeric powder (7 g) -or- 1 fresh piece if obtainable 1 brown onion, chopped (I used 1 very large onion) 1 Tomato, large (chopped) -I add two large tomatoes Sugar or apricot jam to taste Salt to taste 1 (4 g) Chicken Bouillon Cube  (serving) to taste 400 ml can coconut milk, Ayam  200 g water or as needed 10 ml basil, dried 4 (67 g) limes, whole – Zest and juice included 800 g potatoes, halved 450 g rice Method: Place A,B,C,D,E in a wetted teacup. Cover and cook on high in 1000 watt microwave oven for four bursts of 24 seconds each or until they release their aroma. Make sure you do not burn them and stirring in-between bursts. Remove. Uncover them and set aside to cool. Add cooled roasted seeds to coffee grinder and grind into a fairly coarse powder but not too fine, as too fine a grind loses flavor faster as it cooks. Place chicken thighs skin side down in bottom of pot and pour over 1 cup water. Close and simmer allowing chicken to release its fats. Do not allow water to evaporate. To a food processor bowl with metal chopping blade on, add your chopped ginger to the bottom followed by whole garlic cloves, roughly chopped onions and roughly chopped tomatoes placed on top in given order. Place lid on machine and whizz until finely chopped or pureed. Once most of the water has evaporated and chicken has released its fats you may start adding the balance of your ingredients in the given order excluding the last 4 ingredients. Meantime: To a microwave steamer bowl add your rice with enough water to cover and steam in a 1000 watt microwave oven 20 minutes. Add your peeled or unpeeled potatoes to another microwave oven steamer or bowl together with 1 cm water and steam in a 1000 watt microwave for 20 – 30 mins or until fork tender. Add your steamed potatoes to your curry just before serving and toss it all through to absorb your curry flavors. Taste for seasoning and adjust with lime or lemon juice, a pinch sugar or some added apricot jam and salt to taste. Serve over fluffy white steamed rice with a sambal if desired consisting of a mixture vinegar, water, tomato, onion, cucumber with optional crushed garlic and sweet pepper all finely diced according to your own taste.
Serve hot with fluffy white steamed rice or any other veggies you might like served on the side. – Enjoy! Recipe adapted from: COOKEATLOVE
If you still have calories over for the day, you may also blend some real whipped cream into this, going half-and-half. If doing so, make sure you have whipped your cream beforehand and only then folding it into your mock cream.
1/4 Cup of cold water
10 Grams of unflavored gelatin
1 Cup of full cream milk
7.5 ml vanilla essence
1/4 Cup of icing sugar (Optional & added to own taste)
Add cold water to pan. Sprinkle over unflavored gelatin. Let sit about 5 minutes to allow sponging so granules can swell up, soaking up liquid. Once done, turn up heat, stirring until all crystals are dissolved. Do not allow gelatin to boil or it will lose its setting properties. Remove from heat.
Into a mixing bowl, add your milk followed by your dissolved gelatin. Whisk together with balloon whisk until well combined for about 20 – 30 seconds. Add vanilla essence and powdered sugar. Whisk until well combined. Refrigerate, allowing to set and cool down and thicken up which will take about 60 – 90 minutes.
After 20 mins refrigeration, remove – giving it all a good whisk or stir briskly with whisk to loosen it up. As soon as it begins to thicken, place back in refrigerator – removing it every 15 mins to give it a little stir. Once it has thickened and refrigeration time has completed. Beat with electric beater until it becomes whipped cream.
The vanilla essence does however give it a slightly darker tint than you would otherwise find with normal whipped cream.
Enjoy your diet and calorie loss! Don’t forget to weigh your food and count your calories!
It is better to pre-grill the chicken as tossing and turning it in the pan gives it a tendency to fall apart very easily s you can see in my picture.
Quick to prepare Yields 6 servings One Pot Cooking Easy Peasy! Ready in around 1 hour 40 minutes.
4 skinless chicken breast halves, with ribs
2 skinless chicken thighs, with bones
1/2 teaspoon salt, plus 1 teaspoon
1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
1/4 cup olive oil, chicken schmaltz or half butter to oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 ounces prosciutto or streaky bacon, chopped
2 cloves garlic, crushed (lots more if you wish)
1 (15-ounce) can diced tomatoes (I love using fresh)
1/2 cup white wine
1 tablespoon fresh thyme leaves
1 teaspoon fresh oregano leaves
1/2 cup chicken stock
2 tablespoons capers (optional-not a train smash. I omitted it.)
1/4 cup chopped fresh flat-leaf parsley leaves
Season the chicken with salt and pepper. Place chicken on a grill over a pan to catch drippings and grill until golden browned and crisp. Set aside. In a heavy large saucepan or wok, heat the oil over medium heat..
Now add your peppers and bacon. Saute until peppers are semi-softened and the bacon is crisp, +/- 5 minutes. Add your garlic and cook 1 minute. With a wooden spoon, stir in the tomatoes, wine, and herbs. Scraping up the lovely sticky browned sediment bits from the bottom of the pan. Return the grilled chicken to the pan, add the stock and bring to the boil. Reduce heat and simmer, covered, until chicken has reheated and is cooked through, about 20 to 30 minutes.
Add the capers and the parsley. Stir to combine – Serve best over pasta or tossed in with hot pasta and enjoy!
The mixture for these delicious, healthy muffins can be stored in an airtight container in
the refrigerator for up to 30 days, and used as needed. My late mother loved this recipe and used to make it often. She always added raisins or sultanas. These are very flexible. I once ran out of
Nutty Wheat Flour and substituted in some brown bread flour and they were still just as lovely!
To make your own wheat bran or Nutty Wheat flour: Use a ratio by weight of 22 % bran to Cake flour instead which is by far the easier method.
If you would like to half the recipe see the very bottom of page where I have halved it.
Optional to add is: 400 g (300 ml) orange marmalade) in place of sugar for a more fruitier flavour. Even the zest of oranges may be added to boost vitamin C for winter or alternatively serve it the with my favorite 3 fruit marmalade.
375 ml (300 g) soft brown sugar or 298 g white sugar
500 ml milk
250 ml (124 g) Nutty Wheat Flour -OR- 192 ml (96 g) cake flour + (114 ml) 28 g bran
375 ml (186 g) Snowflake Cake Flour
500 ml (60 g) Snowflake digestive bran
5 ml salt
5 ml vanilla essence
10 ml bicarbonate of soda
400 g Safari fruit cake mix, raisins, sultanas or dates
1. Whisk eggs, oil and sugar together.
2. Add remaining ingredients and mix until combined.
3. Pour the mixture into an airtight container and allow to stand in the refrigerator overnight.
4. Spoon into well-greased muffin tins, filling each two-thirds full. Bake in a preheated oven at 180 C (350 F) for 20 – 25 minutes.
5. Serve hot with butter.
Add 250 ml chopped walnuts or pecan nuts to the mixture.
Substitute fruit cake mix and dates with 500 ml sultanas or raisins.
15 ml grated orange rind may also be added to ingredients.
Below the original recipe source – Think it comes from a South African recipe book called “Stalk Baking.”
You can see there is a little boo-boo in recipe they got a few measures wrong so I have corrected them in my typed draft. See cake formula using weight, not volume: Sugar = flour. Eggs = fat. Eggs + Liquid = Sugar. 1 teaspoon of baking powder for every 1 cup of flour. 1/4 teaspoon baking soda for each 1 cup of flour (baking soda is used if the recipe has a considerable amount of acidic ingredients). Don’t forget the 1/2 teaspoon of salt as a flavor enhancer.
Basic Cake Formula by weight, not volume: Sugar = flour (You can half the sugar in the ratio of 50 / 100). Eggs = fat. Eggs + Liquid = Sugar. 1 teaspoon of baking powder for every 1 cup of flour. 1/4 teaspoon baking soda for each 1 cup of flour (baking soda is used if the recipe has a considerable amount of acidic ingredients). Don’t forget the 1/2 teaspoon of salt as a flavor enhancer.
To make Nutty Wheat flour works out at 22% bran to 100% flour
2 eggs = fat…………………………………………………………………………………1 egg
125 ml oil = eggs…………………………………………………………………………..62.5 ml
375 ml (300 g) sugar, brown – 296 g white = eggs + liquid………………………..148 g /2 = 74 g
500 ml milk + eggs = sugar……………………………………………………………..250 ml. 250 ml (124 g) Nutty wheat flour with added bran96+28 375 ml (186 g) Cake Flour146+40………………………………………………….121 g flour 60 g bran242 g flour + 68 g bran = 310 g nutty wheat…………………………..34 g bran 5 ml salt……………………………………………………………………………………….2.5 ml 5ml vanilla essence………………………………………………………………………….2.5 ml 10 ml bicarbonate of soda…………………………………………………………………..10 ml 400 g Raisins………………………………………………………………………………….200 g
I ate this curry 2-3 times a week at one time. It was just so delish! Younger bodies can afford it. Today I have to watch my weight but I can still eat curry 3 times a week so long as I count calories and weigh my food.
You may experiment with the fennel. At one time I used to add about 2/3 more fennel to cumin. Roast your seeds whole (excluding cinnamon and star anise) in a wetted teacup, covered for 90 seconds in a 1000 watt microwave oven or just until they release their aroma. Please do NOT scorch your seeds! Fennel holds it flavor better if you add a light sprinkling later on during the cooking process. A fairly course grind is preferred as it will hold its flavor during the long slow cooking process. Fennel if too finely ground tends to lose its strength fairly rapidly. You may also save some of your ground spices (masala) to enhance your curry just before serving with a few extra roasted fennel seeds, whole or coarsely ground in a coffee grinder.
Serve with fluffy white steamed rice or Roti’s. I add a few squeezes lemon juice once done for a nice tang or you may add any left over pickling juice from your pickled onions or gherkins which add an excellent flavour to your curry & don’t forget it is a must have ingredient for your homemade mustard too!
Tomatoes grated directly into pot. Skins stay behind but now days I just add sugar and salt to taste & pre-cook or steam my tomatoes all together in one large micro-safe bowl. No water added. Covered with a dinner plate & then puree when soft. I bottle them whilst still bubbling hot for later use. Of the Roma or oval or Italian shaped tomatoes, their skins just disappear into the puree adding to the lovely red colour.
Note on potatoes:
Use those ugly big round ugly potatoes that burst open all fluffy when softened. Don NOT add any salt until they are fork tender! When beginning the curry, add 2-3 potatoes in the beginning, which will disintegrate into, adding a lovely thickener to your curry, followed by adding the balance of your potatoes later on to be ready when meat is done.
1 – 1.5 kg whole chicken, cut into portions or lamb knuckles 2 very large onions, thinly sliced or chopped 1 kg potatoes or more but there must be enough to thicken up curry so add 2-3 in the beginning followed by the rest later on 30 ml oil or mixture oil butter (half & half) 8 large cloves of fresh garlic 1 piece of fresh ginger (use 1 part to 2 parts garlic stamped to a paste with salt) 15 ml (1 tbsp) cumin seed 5 ml (1 tsp) aniseed 15 ml (1 tbsp) freshly ground or pounded coriander seeds 60 ml (2 heaped tablespoons) leaf masala curry powder with curry leaves 1 -2 cloves, whole 10 ml salt 375 ml water 2 small to medium fresh ripe tomatoes sprinkling of curry leaves is what makes it so lovely! (1 -2 bay leaves if you have non) 1 – 2 star aniseed, whole
Method: Saute onions in heated oil until golden brown. About 5 – 10 minutes. Add Chicken or lamb knuckles to onions. Add your ginger & garlic paste (I use the back flat end of a braai or babecue hook to stamp it to a paste) with all your remaining spices together with 125 ml water to pot & simmer, covered for about 20 minutes or until all is well blended. Add tomatoes together with part potatoes and simmer a further 10 minutes. Add remaining water & potatoes if making chicken curry. If you are making lamb knuckle curry (delicious!), add potatoes when the lamb knuckles are becoming tender, so potatoes will be soft when lamb knuckles are lovely and tender. Don’t allow meat to go stringy – Timing is key! Serve with plain white fluffy steamed rice or roti and a tomato & onion sambal salad on the side if you fancy ..See below for recipe suggestion. All are added according to your own taste.
Fluffy White Rice: (use 1/2 cup measured raw uncooked rice per person)
Method: In a microwave oven steamer add your rice together with just enough water to cover (or you may improvise by using a similar microsafe container with a lid). Close lid and cook on high for 20 – 30 minutes or until the rice has absorbed the water. Remember that rice swells to 3 times it’s size when done. Use same method if cooking in a pot on stove. When rice is close to done, empty into large sieve or colander which you place over a pot of hot simmering water so that rice can steam & fluff up covered by a dinner plate or a pot lid ( what ever you can find to act as a cover without compressing rice). Do not over cook fluff up rice with fork before serving.
Malay Rotis (Makes 7 – 8) ..OR..
Roti made with bread flour click here. ;) A roti is unleavened bread made from flour & is served instead of rice, with chutney. A roti rolled around a curry mince filling is known as a salomi which is a traditional Cape Malay fast food in South Africa. This recipe comes from the book, “Cape Malay Cooking” by Faldela Williams. I have converted the original recipe to include the 50 g self-raising flour into the cake flour.
Ingredients: 400 g (800ml) cake flour Pinch baking powder 3 ml or (1.5 g) 5 ml salt 45 ml oil or softened butter 250 ml cold water 50 g (100ml) cake flour 90 g butter 50 ml melted butter mixed with 50 ml oil
Combine flours & salt in a bowl. Add oil or butter, rubbing it into flour to form a crumbly mixture. Add water & mix to a soft dough. Knead, adding more flour if required to make an even textured pliable dough. Leave covered to rest for 30 minutes. Divide dough into 7 – 8 pieces. Roll each out onto a very lightly floured surface, into a circle of 20 cm in diameter. Dot with 15 ml butter & sprinkle with flour. Roll & stretch into thick ropes of dough (See my original handwritten draft here). Roll up both ends of the ropes; one side clockwise & the other side anticlockwise, folding one half flat on top of the other. Rotis may be frozen at this stage, interleavened with plastic film. Allow to rest, covered for about 1 hour. Roll out on a lightly floured surface to circles of about 20 cm in diameter. Heat a heavy based frying pan or an electric frying pan & fry rotis one at a time, turning occasionally, brushing with melted butter & oil mixture using about 10 ml for each one. Fry until golden. Remove from pan & pat between palms of your hands to fluff up surface. Serve & enjoy!
Sambal salad All the below are added to your own individual taste.
Onions, finely diced Red firm ripe tomatoes, diced into small cubes English cucumber with peal, diced into small cubes Green pepper, seeds removed, diced into small cubes (optional) Pinch of sugar, black pepper & salt added to taste Fresh coriander leaves (Optional but really not necessary at all) Brown vinegar added & just a sprinkling water to reduce sharpness, together with a few drops of oil
Mix all together. Being careful not to add too much dressing (vinegar, water & oil) serve & enjoy!
My old hand written drafts. My go to recipe I have been using since my twenties :)My old hand written drafts. My go to recipe I have been using since my twenties
My old hand written drafts. My go to recipe I have been using since my twenties
Malay Rotis – My go to recipe I have been using all my years! Delicious with a curry mince filling instead of rice (Makes 7 – 8)
Malay Rotis (Recipe 1 Makes 7 – 8 Rotis)
A roti is unleavened bread made from flour & is served instead of rice, with chutney. A roti rolled around a curry mince filling is known as a salomi which is a traditional Cape Malay fast food in South Africa. This recipe is from the book, “Cape Malay Cooking” by Faldela Williams. I have converted the original recipe (Recipe 1) to include the 50 g self-raising flour into the cake flour.
Rotis can be very tricky. There is a definite knack to making them. The more you make them the better you will become at it. Make sure you do not cook them too long that they dry out and crack as they must remain soft and pliable to roll around your curry mince filling like a pancake. There are many ways to fold a roti which will create the flaky air pockets – so feel free to experiment with various ways of folding.
Ingredients: (Recipe 1 – Instant Roti)
400 g (800 ml) cake flour
Pinch baking powder (Optional)
3 ml – 5 ml (1.5 g) salt
45 ml oil or softened butter
250 ml cold water
50 g (100 ml) cake flour
50 ml melted butter mixed with 50 ml oil
90 g butter
Ingredients: (Recipe 2 – Yeast Roti) – 65 % water is the perfect ratio to flour
270 g (135 ml) bread flour
4 g salt
10 ml butter
176 ml / g boiling hot water
6 g yeast (optional)
Method: (Recipe 2 – Yeast Roti)
Add unsifted flour together with salt to bowl. Boil water and butter. Pour on boiling water butter mixture and bring together with dough hooks into a smooth ball. Knead in yeast once dough reaches body temperature. Cover with damp cloth and allow to rest 30 minutes before unrolling and follow below method.
Method: (Recipe 1 – Instant Roti)
Combine flours & salt in a bowl. Add oil or butter, rubbing it into flour to form a crumbly mixture. Add water & mix to a soft dough. Knead, adding more flour if required to make an even textured pliable dough. Leave covered, to rest for 30 minutes. Divide dough into 7 – 8 pieces. Roll each out onto a very lightly floured surface, into a circle of 20 cm in diameter. Dot with 15 ml butter & sprinkle with flour. Roll & stretch into thick ropes of dough (See my original handwritten draft here). Roll up both ends of the ropes; one side clockwise & the other side anticlockwise, folding one half flat on top of the other. Rotis may be frozen at this stage, interleavened with plastic film. Allow to rest, covered for about 1 hour. Roll out on a lightly floured surface to circles of about 20 cm in diameter. Heat a heavy based frying pan or an electric frying pan & fry rotis one at a time, turning occasionally, brushing with melted butter & oil mixture using about 10 ml for each one. Fry until golden. Remove from pan & pat between palms of your hands to fluff up surface. Serve & enjoy!
Mild Curry Mince: Follows..
Vetkoek (Oliebollen) – goes very well with this curry mince filling – A South African street food which is very popular on snack platters as miniature vetkoekies (a fried bun or dinner size roll with a pocket cut into it, into which you spoon your lovely curry mince filling. Totally addictive !!
Now for the Perfect Curry Mince to make the most delish Curry Bunnies!
Curry Mince filling:
An absolute winner among both kids and adults! Try it – I’m sure you will love it and it will become a firm favorite in your household!
1 large onion or 2 small onions (chopped)
1 teaspoon minced garlic
350 to 400 gram lean mince
1 ½ teaspoon (7 ml) ginger
2 teaspoons (10 ml) brown sugar
1 teaspoon (5 ml) mild curry powder (If you don’t have & usually I don’t. I always replace it with mixture chili & turmeric powder together with a sprinkling jeera/cumin & some curry leaves)
1 ½ teaspoons (7 ml) turmeric
¾ teaspoon (4 ml) salt
dash of pepper
1 tablespoon butter (I usually use half butter to oil)
25 ml (2 tablespoons) chutney (Not to overpower I use a mild peach chutney)
2 teaspoons (10 ml) apricot jam
2 teaspoons (10 ml) vinegar
2 teaspoons (10 ml) Worcester sauce
2 teaspoons (10 ml) tomato paste (I prefer tomato puree or real freshly stewed tomatoes)
1 peeled potato (cubed) Also lovely replaced by presteamed sweet orange sweet potatoes
You may brown your meat first, remove and set aside and continue with recipe – adding it once your garlic, ginger and onions have softened.
Method 1: (Mine)
I stamp garlic & ginger to a paste together with salt in pan or roughly chop and place in given order in food processor, ginger, garlic and onions and puree with metal blade on. Saute onion garlic mixture in half oil to butter, simmering until translucent. Then mash in the mince breaking it up with potato masher, followed by adding balance of ingredients together with a little water – just enough to prevent drying out. Add pre-cooked cubed steamed potatoes toward the end.
Heat spices gently in a heavy saucepan.
Add the butter oil and onion garlic and ginger – Saute until softened.
Lastly add your cubed potato. Simmer covered at least ½ hour or until done. – Enjoy!
RECIPE FOR VETKOEK~ LOVELY!! Makes 8 bun sized Vetkoek or Donuts
Remember your 1st rise is always your best rise! So knead dough very well before hand. I always give 1 rise but remember, knead VERY well.
25 ml instant yeast (20 g)
2 sachet (20 g)
20 ml castor sugar
300 ml lukewarm body temperature water (no hotter or you will kill your yeast!)
800 ml cake flour (measured as unsifted)
15 ml sunflower oil
7.5 ml salt
Preheat oven to 250 C (500 F) if you are weight watching & choose to bake them rather than deep-fry them. In this case they will become a pita bread instead.
Mix the yeast, sugar and water.
Add 250 ml of the flour sifted in.
Leave in a warm place until doubled in size. (I usually put in oven on berg or warm wind condition, no more than 27 C, covered with a damp cloth)· Temperature must not get any hotter or you risk killing your yeast activation.
Sift in remaining flour
Add remaining ingredients and knead well.
Cover and leave until doubled in bulk.
Knock back lightly and cut into 8 equal pieces.
Shape each piece into a 150 mm diameter circle.
Place on a floured baking sheet and leave until doubled in bulk.
Recipe for Vetkoek (Deep Fried Bread)
To make Vetkoek:
Deep-fry at 160 C. Remove once golden brown and done. Do not add too many to the oil or your temperature will drop causing them to suck up oil. (Best is an oil temperature thermometer, unless you have a deep fat fryer r are good at frying).
Drain once done.
Cut a pocket in Vetkoek and fill with curry mince.
You now have what is known as a Curry Bunny in South Africa.
If you are watching your weight: ·
Bake for 5-10 minutes, until a pale straw colour.·
Place on a wire rack, cover with a clean tea towel to cool.·
Cut off the top third of each pita bread and fill the hollow with your favourite filling and sauce.
Dough may also be used to make 1 large and 1 medium pizza although it is not the correct pizza dough (See in my notes for the real one)… or you may bake 1 large loaf of bread and 3 mini loaves.
Below – The 2nd method or technique for rolling out your rotis: This method does not seem to create as much flakiness in the layers as the 1st.