Create a hearty family meal with this delicious chicken stew served with fresh cauliflower rice.
Ingredients
- 2 tablespoons vegetable oil
- 1.8kg whole chicken, cut into 8 pieces
- 1 large brown onion, chopped
- 2 garlic cloves, crushed
- 2cm piece fresh ginger, peeled, finely grated
- 1 teaspoon ground cumin
- 2 teaspoons ground coriander
- 1/2 teaspoon cayenne pepper
- 3/4 cup crunchy peanut butter
- 1 cup Massel salt reduced chicken style liquid stock
- 400g can diced tomatoes
- 1 tablespoon lemon juice
- Chopped peanuts, to serve
- Fresh coriander leaves, to serve
Cauliflower rice
- 1 head (1.2kg) cauliflower, cut into florets
- 2 tablespoons vegetable oil
- 4 green onions, thinly sliced
Method
- Step 1Heat oil in a large heavy-based saucepan over medium heat. Cook chicken pieces, in batches, for 2 minutes each side or until golden. Transfer to a large plate.
- Step 2Add onion to pan. Cook, stirring occasionally, for 5 minutes or until softened. Add garlic, ginger, cumin, ground coriander and cayenne pepper. Cook for 30 seconds or until fragrant. Add peanut butter and stock. Stir until smooth and combined. Stir in tomatoes and 1/2 cup water.
- Step 3Return chicken to pan. Bring to the boil. Reduce heat to low. Cover. Simmer, stirring occasionally, for 30 minutes or until chicken is almost cooked through. Cook, uncovered, for a further 15 minutes or until sauce has thickened slightly and chicken is cooked. Stir in lemon juice. Season with salt and pepper.
- Step 4Meanwhile, make cauliflower rice: Place cauliflower in a food processor. Process until finely chopped. Heat oil in a large, deep frying pan over medium heat. Add cauliflower. Cook, stirring occasionally, for 20 minutes or until light golden and tender. Stir in green onion. Season with salt.
- Step 5Serve chicken stew with cauliflower rice and sprinkle with nuts and coriander leaves.
- High fibre
- Low carb
- Lower gi
Nutrition
4317 kj
Energy
78.8g
Fat Total
16.7g
Saturated Fat
11.8g
Fibre
54g
Protein
150mg
Cholesterol
813mg
Sodium
24.7g
Carbs (total)
All nutrition values are per serve
- Author: Heidi Flett
- Image credit: Guy Bailey
- Publication: Super Food Ideas
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