Preparation Time: 30 minutes, plus soaking
Cooking time: 30 minutes
Serves: 4
Each serving contains: Kcals: 415; g fat: 6; g saturated fat: 1.5
Ingredients:
4g (1lb) minced chicken or turkey
2-3 garlic cloves, peeled and coarsely chopped
(bareek kate hue chhile hue lahsun)
2.5cm (in) cube of fresh root ginger, peeled and coarsely
chopped (bareek kate hue chhile hue adrak)
1-2 green chillies, seeded and chopped (beej nikalke bareek kate hue hari mirch)
15g (½oz) chopped fresh coriander leaves, including
the tender stalks (bareek kate hue dhania patte aur dandi) l 2 teaspoons ground coriander (peese hue dhaniye ke beej)
1 teaspoons Garam Masala
55g (2oz) low-fat plain yogurt (plain dahi)
1½ teaspoons salt to taste (namak swaad anusaar)
I small onion, coarsely chopped (bareek kate hue pyaaz)
600 ml (1 pint) hot water (garam paani)
4 green cardamom pods (elaichi)
2 x 2.5 cm places of cinnamon stick (sabut dalchini)
4 whole cloves (laung)
10-12 black peppercorns (kaali mirch)
2 bay leaves, crumpled (tej patta)
½ teaspoon ground turmeric (peesi hui haldi)
280g (10 oz) Basmati rice, washed and soaked for 30 minutes
15g (½ oz) flaked almonds, toasted, to garnish (bhune hue badaam)
Method:
Preparation time: 20 minutes
Cooking time: 15-20 minutes
Serves: 4
Each serving contains: Kcals: 135; g fat: 10.3; g saturated fat: 2.3
Ingredients:
Omelettes
4 large eggs
2 tablespoons finely chopped red onion (bareek kate hue laal pyaaz)
1 green chilli, seeded and finely chopped 34 teaspoon
Ginger Puree (adrak puree)
1 tabIespoon finely chopped fresh coriander leaves
(bareek kate hue dhaniye ke patte)
¼ teaspoon ground turmeric (peesi hui haldi)
½ teaspoon salt (namak)
a little sunflower or soya oil for brushing pan
Sauce
1 tablespoon sunflower or soya oil
½ teaspoon ground turmeric (peesi hui haldi)
½ teaspoon chilli powder (mirch powder)
½ teaspoon salt to taste (namak swaad anusaar)
½ teaspoon sugar (chini)
225g tomatoes, skinned and finely chopped (chhile
hue aur bareek kate hue tamatar)
50ml warm water (gunguna garam paani)
1 teaspoon Ground Roasted Cumin (bhune hue jeere)
1 tablespoon finely chopped fresh coriander leaves (bareek kate hue dhaniye ke patte)
Method: