3 Day Eating Plan - Liezl Jayne Strydom
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Chicken & Sweet<br />
Potato Curry<br />
Ingredients:<br />
(serves four)<br />
4 x 100g chicken breasts (skinless)<br />
4 medium sweet potatoes (peeled)<br />
2 cups cherry tomatoes<br />
1 onion<br />
1 teaspoon cooking oil<br />
4 Tablespoons pure tomato paste<br />
juice from 1 lemon<br />
2 Tablespoons fresh cilantro (chopped)<br />
2 teaspoons curry powder<br />
1 teaspoon ginger<br />
1 teaspoon turmeric<br />
1/2 teaspoon garlic (or to taste)<br />
1/2 teaspoon cumin<br />
1/2 teaspoon cinnamon<br />
1/4 teaspoon cloves<br />
sea salt & cracked black pepper (to taste)<br />
1-1+1/2 cup water (or as needed)<br />
To serve:<br />
1/2 cup cooked brown or white basmati<br />
rice (per serving)<br />
Instructions:<br />
Chop the onion and sauté in a pot with<br />
oil until caramelised. Chop the cherry<br />
tomatoes and add to the pot. Add the lemon<br />
juice, water, tomato paste, chopped cilantro<br />
curry powder, ginger, turmeric, garlic,<br />
cumin, cinnamon, cloves, sea salt & cracked<br />
black pepper to the pot and stir well. Slice the<br />
chicken breast into pieces, and peel and chop<br />
the potatoes into quarters. Add the chicken<br />
and potatoes to the curry. Simmer the curry<br />
on the stove for 40-60 minutes and cover with<br />
a lid, stirring occasionally.<br />
Serve each portion with 1/2 cup cooked<br />
basmati rice, and garnish with fresh cilantro<br />
(optional). Eat and enjoy!<br />
calorie breakdown per meal<br />
100g chicken breast = 172 calories<br />
2/3 medium potato = 100 calories<br />
1/2 cup cooked basmati rice = 110 calories<br />
Meal total (per serving): roughly 380 to<br />
400 calories per serving<br />
<strong>Liezl</strong> <strong>Jayne</strong> - 3 <strong>Day</strong> <strong>Eating</strong> <strong>Plan</strong> 14