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This dish contains ginger, chilli and garlic which are all known for their anti-inflammatory properties, are a great source of minerals (potassium, copper and manganese) which all help when you are training hard. Use brown rice, basmati or wild rice for slow releasing carbohydrates, and always team up with lots of freshly cooked vegetables to add to your nutritional profile.
Zuchinni and Chilli Fritters
350g low fat greek yoghurt
Large bunch of fresh coriander (leaves and stalks – chopped)
¼ cup of tomato paste
25g of fresh ginger, peeled and roughly chopped
½ red chilli – seeds out, chopped
2 cloves of garlic, peeled and chopped
1 onion, peeled and chopped
1Tbsp olive oil
800g of chicken breast (skinless and boneless)
2 tsp of ground coriander
1 tsp ground cumin
½ tsp mixed spice
1 tsp of salt
Optional mint leaves and toasted almonds
Put yoghurt, coriander, tomato paste, ginger, chilli, garlic, onion into a blender or food processor and puree until you get a smooth sauce. It will be a slighly dull green colour as the tomato paste will change the colour of the coriander.
Heat the oil in a large non-stick pan (one that has a lid), add oil, then brown off the chicken over a high heat for a few minutes.
Pour in the blended sauce and mix the chicken in it so it’s completely covered in the sauce. Add the remaining spices and cook on a fairly high heat for a couple of minutes.
Cover and then simmer very gently for about 20mins until the chicken is cooked through.
While this is cooking, make your rice according to packet instructions. If you are making brown rice you may want to get it started before you start on the curry as this will take a bit longer.
Remover lid of the pan and add the salt to taste.
Serve immediately over the rice and vegetables, with some chopped mint or almonds on top.
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BSc [Physiology], BPhty, PGCert [Human Nutrition], Acc.NZTri Coach Level1, ISAK Level 1
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