The Healthiest Meal

Former head chef and nutritionist Gurpareet Bains spent two years crafting a dish packed with disease-fighting antioxidants, blending superfoods and classic ingredients to create a balance of taste and healthiness.

A portion is said to have the equivalent nutritional value of twenty-three bunches of grapes, forty-three bowls of spinach or nine helpings of broccoli.

It's true that these ingredients are a great healthy option-goji berries are packed with Vitamins A and C, whereas blueberries contain substances that are said to reduce the onset of Alzheimers and some cancers.

Chef Gurpareet says: "The curry I have created is brimming with health-beneficial ingredients that could, if eaten regularly, deal a devastating blow to many diseases."

 

Chicken and Blueberry Curry with Goji Berry Pilau Rice

INGREDIENTS
For the Curry

20g coriander, chopped

200g fresh or frozen blueberries
2 tbsp freshly grated ginger
3/4 tsp salt to taste
500g low-fat Greek yoghurt
4 cloves of garlic finely chopped
3 tbsp olive oil
1 tsp turmeric
2 tbsp ground cinnamon
1tsp chilli powder
500g of chicken breast, cut into bite-sized chunks
1 tsp garam masala

For the Rice

2 tsp cumin seeds
2 tbsp olive oil
1 small onion, sliced
1 tsp turmeric
1 grated carrot
1 cup Basmati rice
1/2 tsp salt or to taste
50g goji berries
Handful of peas

PREPARATION

Blend the chopped coriander, blueberries, ginger and salt with 500g of low-fat Greek yoghurt and set aside.

Place the chopped garlic into a saucepan with the olive oil and heat on a low-medium flame until the garlic starts to turn brown - this should take no longer than one or two minutes.

Add the turmeric, mix well and heat through for 20 seconds. Mix in the ground cinnamon and chilli powder and cook for a further 20 seconds.

Add the chopped chicken breast, and seal, stirring frequently - this should take no more than five minutes.

Now slowly pour the yoghurt mixture, mixing into the chicken, and bring to a simmer on a low heat.

Simmer for 10 minutes uncovered, stirring from time to time. Mix through the garam masala and garnish with extra coriander.

To cook the pilau place the cumin seeds and olive oil into a saucepan and heat on a low-medium flame until the seeds begin to pop - about three minutes.

Fry the onion and cook until soft. Then add the turmeric powder, stir and heat for 20 seconds and add one grated carrot. Cook for two minutes.

Place the onion mixture, basmati rice, pinch of salt and the 1 3/4 cups of boiling water into a large microwaveable bowl and mix with a fork.

Cook uncovered in the microwave for  3 1/2 minutes. Stir and cook for a further 4 minutes. Finally, cover and continue to cook for 4 minutes.

To finish, add the goji berries and peas and let the rice stand covered for 10 minutes. Fluff the pilau with a fork, and serve.

Serves: 4