Curried Chicken
INGREDIENTS:
4 ts Sunflower oil
1 Onion; chopped
1 Celery stalk; chopped
1 Clove garlic; crushed
1/2 ts Turmeric
1 ts Ground cumin
1 ts Garam masala; or madras
-curry
3/4 c Red lentils
1 3/4 c Water
1 c Cooked chickpeas
1/2 c Whole wheat bread crumbs
1 tb Chopped fresh cilantro
Salt and pepper; to taste
4 tb Whole wheat flour
Celery leaves; to garnish
Bulgur Pilaf; to serve
Coriander and Yogurt Sauce;
-to serve
2 ts Oil; for frying
4 ts Sunflower oil
1 Onion; chopped
1 Celery stalk; chopped
1 Clove garlic; crushed
1/2 ts Turmeric
1 ts Ground cumin
1 ts Garam masala; or madras
-curry
3/4 c Red lentils
1 3/4 c Water
1 c Cooked chickpeas
1/2 c Whole wheat bread crumbs
1 tb Chopped fresh cilantro
Salt and pepper; to taste
4 tb Whole wheat flour
Celery leaves; to garnish
Bulgur Pilaf; to serve
Coriander and Yogurt Sauce;
-to serve
2 ts Oil; for frying
Heat oil in pan, add onion and celery and cook until softened. Add garlic and spices and cook for 1 minute, stirring constantly. Add lentils and water, bring to boil, cover and simmer 20 minutes, stirring occasionally. Remove from heat and mix in the chick peas, crumbs, cilantro, salt and pepper. Leave to cool slightly.
Two patties per serving. Using dampened hands, shape the mixture into small balls, then flatten slightly and roll in the flour to lightly coat. Heat remaining oil in a large frying pan, add the rissoles, and fry for 3 minutes per side, until crisp and golden. Drain on paper towels and serve immediately garnished with celery leaves.
Serves 4: prep 40 mins (add time to cook garbanzos). Cook 6 mins. Freezes well. mc-PER SERVING 24% cff: 340 cals; 10g fat; 17g prot; 50g carb; 0mg chol; 267mg sod; 14.3g fiber.
Menu idea: Bulgur pilaf, yogurt sauce; mc-PER SERVING 19% cff: 534 cals; 124g fat; 25g prot; 88g carb; 2mg chol; 553mg sod; 23.4g fiber.
*Recipe from HIGH FIBRE COOKING, by Carole Handslip, (1988) A&P Creative Cooking Collection. ISBN 0920691226 from Pat Hanneman (Kitpath) Eat-lf Mailing List 98-Mar-11
Two patties per serving. Using dampened hands, shape the mixture into small balls, then flatten slightly and roll in the flour to lightly coat. Heat remaining oil in a large frying pan, add the rissoles, and fry for 3 minutes per side, until crisp and golden. Drain on paper towels and serve immediately garnished with celery leaves.
Serves 4: prep 40 mins (add time to cook garbanzos). Cook 6 mins. Freezes well. mc-PER SERVING 24% cff: 340 cals; 10g fat; 17g prot; 50g carb; 0mg chol; 267mg sod; 14.3g fiber.
Menu idea: Bulgur pilaf, yogurt sauce; mc-PER SERVING 19% cff: 534 cals; 124g fat; 25g prot; 88g carb; 2mg chol; 553mg sod; 23.4g fiber.
*Recipe from HIGH FIBRE COOKING, by Carole Handslip, (1988) A&P Creative Cooking Collection. ISBN 0920691226 from Pat Hanneman (Kitpath) Eat-lf Mailing List 98-Mar-11