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PEGASUS POST Latest Christchurch news at www.star.kiwi Tuesday July 2 2019 21 Tasty Bites Local News Now Fire rages, homes at risk Slow cooked, healthy butter chicken Making healthy meals packed with flavour is easy in a slow cooker, says chef and food writer Ross Dobson In his latest recipe book, The Healthy Slow Cooker, Dobson shows it doesn’t take too much effort to make food in a slow cooker that is not only healthy but can also be gluten-free, vegan or vegetarian. He uses inspiration from Asia, India and the Middle East, with flavours, ingredients and spices that work well in a slow cooker. Light butter chicken (serves four, gluten-free) Prep time 20min Cooking time 4.5 hours Ingredients 750g chicken thigh fillets 1 brown onion, chopped 3cm piece ginger, chopped 2 cloves garlic, chopped 1 large green chilli, seeded and chopped 1 Tbsp olive oil 1 Tbsp butter ½ tsp chilli powder 1 Tbsp ground cumin 1 Tbsp ground coriander 1 Tbsp garam masala 1 Tbsp sweet paprika 5 green cardamom pods, lightly crushed 2 Tbsp tomato paste (concentrated pure) 2 tsp chicken stock powder 400g can crushed tomatoes 1 Tbsp cornflour 1 cup (260g) natural yoghurt To serve Brown basmati rice Handful roughly chopped coriander (cilantro) Lemon wedges Directions Heat your slow cooker to high. Trim the fat from the chicken thighs and discard. Cut each thigh in half, or into thirds if large, bearing in mind that they will shrink as they cook. Refrigerate until needed. Put the onion, ginger, garlic and chilli into a food processor and process until you have a chunky paste. Heat the oil in a large frying pan over medium heat. Add the paste and cook for 8-10min, until the liquid from the onion has evaporated and the paste looks dry. Stir through the butter and cook for a minute until the butter has melted. Stir in the chilli powder, cumin, coriander, garam masala, paprika and cardamom pods. Add two tablespoons cold water and stir to incorporate any stuckon bits. Stir in the tomato paste and stock powder, then scrape the contents of the frying pan into the bowl of the slow cooker. Add the crushed tomatoes, cornflour, yoghurt and chicken. Give everything a good stir, nudging the chicken into the sauce, then cover and cook for two hours. Give it a stir, then quickly cover again to avoid losing too much heat. Cook for a further two hours, until the chicken is very tender and the sauce is thick. Serve the butter chicken on brown basmati rice, garnished with chopped coriander and lemon wedges on the side. School’s not studywithus.co.nz for everyone! Is school not working for your teen? GAIN NCEA CREDITS TXT ‘STUDY’ TO: 027 557 8839 career Ultimate Security digital media decider & forces prep Business Admin Early Childhood Web Development Software Design ENROL NOW! 50 Hazeldean Road, Addington 0800 834 834 www.studywithus.co.nz *conditions apply