Low Fat Dairy Free Indian Curry with Antioxidant Spices

This curry has many recommended cancer fighting spices and ingredients,tomatoes,turmeric,chilli,cayenne pepper for example,using non dairy coconut milk,healthy olive oil in place of ghee,vegetables like broccoli,carrots,cabbage,spinach and cauliflower can be added,mushrooms also,all often said to help fight cancer.Chicken is placed into sauce without skin and not fried first,also avoiding fried poultry and meat said to be bad for cancer,fish,prawns or tofu can also be used,and of course the best an all vegetable curry.A spicy,madras hot,chicken curry,with roasted red pepper,coconut milk,tomato sauce,garlic,chilies,onion,spices,one of my own recipe favourites and I hope yours too.

Image of cooked chicken curry

Chicken Curry in a spicy Sauce 

Ingredients

 2 x servings

cooking time approx 1 hour

1) 6 chicken thighs,skinned and scored with a knife to aid cooking and sauce penetration into chicken
2) 2 0nions,sliced thinly 
3) 1 sweet pointed red pepper
4) 4 garlic cloves,peeled
5) 1 inch green ginger,peeled
6)  4 cloves
7) 2 inch cinnamon bark,break into small pieces
8) 1 tsp cumin seeds
9) 1 tsp cumin powder
10) 1 tsp coriander seeds, crushed
11) 1 tsp black pepper corns,crushed
12) 1 inch grated carrot
13) white cabbage,chopped, 1x cup full
14) 1 tbs tomato puree
15) 200g chopped tomato, tinned are OK plus juice
16) creamed coconut,I use 1 x sachet of Pataks,or use 1x cup coconut milk
17) 2 birds eye chilies, plus 2 others of choice,depending on heat required,put small slits in skin with a knife
18) 1 tsp mustard seeds
19) 1 tsp turmeric powder
20) 1 tsp cayenne pepper
21) 1 tsp chili powder
22) 1 tsp fenugreek  powder
23) 1 tsp paprika,1 tsp coriander powder
24) 1 star anise
25) 2 tbs malt vinegar
26) 1 tbs spicy mango chutney,I use Geeta's hot chili one
27) sea salt to taste
38) olive oil (light type suitable for cooking with) or coconut oil, about 3 tbs
39) handful of washed fresh coriander,chopped 


Method

a) heat oil in a large pan to medium heat,add dry whole spices and seeds, cook for 1 minute to release aroma 
b) add 1/2 of sliced onions,stir fry till soft and golden
c) in a blender puree,rest of onions,garlic,ginger,carrot,cabbage,malt vinegar,1/2 of sweet pepper,2 tbs water,till smooth
d) add to onions and spices in pan,add tomato puree, and stir fry over medium heat 3 minutes
e) add rest of spices and stir fry 2 minutes
f) add chopped tomatoes,and cold water if required,depends on sauce thickness,it will thin naturally as juice from chicken escapes during cooking
g) add salt to taste
h) add chicken thighs
i) bring sauce to the boil,then turn down to low simmer
j) add mango chutney
k) add coconut cream
l) stir sauce,cover and simmer 1 hour,checking and stirring occasionally to prevent sticking,add rest of red pepper,finely sliced after 1/2 hour of cooking

Sauce should separate from oil when cooked,stir in chopped coriander,and 1 heaped tsp of garam masala.

Serve with brown rice or a good rice substitute is Quinoa which has many healthy ingredients.

Note:- I try to avoid white breads,white rice,carbs turn to sugar in the body and sugar is cancer's best friend !! I get my carbs from vegetables as much as possible but admit I do have the odd slice of white bread etc,as a treat as I love and miss it !