Pegasus Post: July 02, 2019
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PEGASUS POST Latest Christchurch news at www.star.kiwi<br />
Tuesday <strong>July</strong> 2 <strong>2019</strong> 21<br />
Tasty Bites<br />
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Slow cooked, healthy butter chicken<br />
Making healthy meals<br />
packed with flavour is<br />
easy in a slow cooker,<br />
says chef and food writer<br />
Ross Dobson<br />
In his latest recipe book, The<br />
Healthy Slow Cooker, Dobson<br />
shows it doesn’t take too much<br />
effort to make food in a slow<br />
cooker that is not only healthy<br />
but can also be gluten-free,<br />
vegan or vegetarian. He uses<br />
inspiration from Asia, India and<br />
the Middle East, with flavours,<br />
ingredients and spices that work<br />
well in a slow cooker.<br />
Light butter chicken<br />
(serves four, gluten-free)<br />
Prep time 20min<br />
Cooking time 4.5 hours<br />
Ingredients<br />
750g chicken thigh fillets<br />
1 brown onion, chopped<br />
3cm piece ginger, chopped<br />
2 cloves garlic, chopped<br />
1 large green chilli, seeded and<br />
chopped<br />
1 Tbsp olive oil<br />
1 Tbsp butter<br />
½ tsp chilli powder<br />
1 Tbsp ground cumin<br />
1 Tbsp ground coriander<br />
1 Tbsp garam masala<br />
1 Tbsp sweet paprika<br />
5 green cardamom pods, lightly<br />
crushed<br />
2 Tbsp tomato paste<br />
(concentrated pure)<br />
2 tsp chicken stock<br />
powder<br />
400g can crushed tomatoes<br />
1 Tbsp cornflour<br />
1 cup (260g) natural yoghurt<br />
To serve<br />
Brown basmati rice<br />
Handful roughly chopped<br />
coriander (cilantro)<br />
Lemon wedges<br />
Directions<br />
Heat your slow cooker to high.<br />
Trim the fat from the chicken<br />
thighs and discard. Cut each<br />
thigh in half, or into thirds<br />
if large, bearing in mind that<br />
they will shrink as they cook.<br />
Refrigerate until needed.<br />
Put the onion, ginger, garlic<br />
and chilli into a food processor<br />
and process until you have a<br />
chunky paste.<br />
Heat the oil in a large frying<br />
pan over medium heat. Add the<br />
paste and cook for 8-10min,<br />
until the liquid from the onion<br />
has evaporated and the paste<br />
looks dry. Stir through the butter<br />
and cook for a minute until the<br />
butter has melted.<br />
Stir in the chilli powder,<br />
cumin, coriander, garam masala,<br />
paprika and cardamom pods.<br />
Add two tablespoons cold water<br />
and stir to incorporate any stuckon<br />
bits.<br />
Stir in the tomato paste and<br />
stock powder, then scrape the<br />
contents of the frying pan into<br />
the bowl of the slow cooker.<br />
Add the crushed tomatoes,<br />
cornflour, yoghurt and chicken.<br />
Give everything a good stir,<br />
nudging the chicken into the<br />
sauce, then cover and cook for<br />
two hours.<br />
Give it a stir, then quickly<br />
cover again to avoid losing too<br />
much heat. Cook for a further<br />
two hours, until the chicken<br />
is very tender and the sauce is<br />
thick. Serve the butter chicken<br />
on brown basmati rice, garnished<br />
with chopped coriander and<br />
lemon wedges on the side.<br />
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