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Chicken & Broccoli… but Better! – Justina Elumeze
Recipes

Chicken & Broccoli… but Better!

20/01/2013
 JustinaElumeze.com-Recipes-Chicken-and-Broccoli-Currified
Curried Chicken & Broccoli with Sweet Potato Crisps & Sauteed Tomatoes
 
When you hear someone mention chicken and broccoli as a main meal, you probably associate it with being some sort of bland diet body builders painstakingly have to adhere to weeks before a competition and therefore, probably does nothing to excite your taste buds. However, there’s no reason the chicken – or broccoli – should be flavourless.
 
Curried chicken and broccoli with sweet potato crisps is a fine example.
 
JustinaElumeze.com-Recipes-Chicken-and-Broccoli-Currified-2
 
This version includes herbs and spices normally used in a lot of African and West Indian cuisines.
 
The way is to season the meat via a dry rub, seasonings such as curry powder and all purpose along with other ingredients such as onion and garlic and leaving overnight with the meat, thus producing a flavoursome and succulent meat.
 
You can also blend the seasonings together to form a paste to season the meat with, even though this is not something I have ever seen any African or West Indian do (just people on telly).
 
Do give the recipe a go and if you wish to omit the sweet potato in order to reduce your carb intake even further, this meal is just as tasty.
 
Curried Chicken & Broccoli with Sweet Potato Crisps & Sauteed Cherry Tomatoes
Serves 4
Not just any ol' chicken and broccoli but as this version includes herbs and spices normally used in a lot of African and West Indian cuisines, you will find this to be the tastiest oven roasted chicken you have ever tasted!
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Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 1 Whole Chicken (Quartered)
  2. Cherry Tomatoes
  3. 2 Heads Broccoli
  4. 4 Sweet Potatoes
  5. 1 Large Onion
  6. 2 Cloves Garlic
  7. 1 Half Handful Curry Powder
  8. 1 Half Handful All Purpose Seasoning
  9. 1 Pinch Mixed Herbs
  10. 1 Pinch Black Pepper
  11. 1 Maggi or Oxo Stock Cube
  12. 4 Teaspoons Sunflower Oil
Instructions
  1. Rinse the whole chicken in cold water and a bit of salt or lemon (I'm a bit funny about chicken and like to make sure it's really clean!), then cut into quarters, from the neck to the base and in between the wing and the drumstick.
  2. Chop up half the onion, garlic and ginger and season the chicken, along with the curry powder, all purpose, mixed herbs and black pepper. Grate the remaining onion into the chicken (you could also grate the ginger rather than chop) and massage all of the seasonings well into the chicken, covering all of the pieces.
  3. Cover and place in the fridge, preferably overnight as this will enable the seasonings to soak in longer for maximum flavour.
  4. Be sure to thoroughly clean and sanitise all of the worktops, surfaces and utensils thoroughly after preparing the chicken.
  5. Once marinated, pre-heat the oven to gas mark 4 (180 degrees) and add the oil to a frying pan.
  6. Once heated, add the chicken, turning over each one once browned and then transfer the pieces to a foil lined tray before placing in the oven for approximately half an hour. Retain the frying
  7. pan and the oil for later.
  8. About twenty minutes prior to taking out the chicken, peel the sweet potatoes and cut thinly so as to resemble crisps, then in another pan add a small amount of oil, shallow fry the potatoes until golden brown and crispy. Set aside.
  9. Fill a pot with boiling water and add one stock cube. To this, add the broccoli and allow to cook (for approximately five minutes) before draining the water and setting aside.
  10. Finally, re-heat the frying pan previously used to fry the chicken and add the cherry tomatoes (halved if you wish but I prefer to keep whole), tossing occasionally for a few minutes, until cooked.
  11. Remove the chicken from the oven and serve, along with the seasoned broccoli, sweet potato and cherry tomatoes.
Notes
  1. As much a I try to avoid carbs as a whole (check out previous blog posts for my reasons why, especially 'The Paleo Diet Rocks' post on my health page), once in a blue moon is okay. I also feel that sweet potatoes fair slightly better than ordinary potatoes, in that it has been reported
  2. that they are not only higher in fibre but also contain more vitamins A and C.
  3. Furthermore, they also have a lower glycemic index and thus, can make you feel fuller for longer.
  4. I have also noticed that more people seem to be using air fryers to fry their foods, which is obviously better for you than say, a deep fryer.
  5. However, unless you eat a lot of fried food, I think it would be
  6. pointless to invest in an air fryer as shallow frying once in a while is okay.
  7. Anyway, if you do eat a lot of fried food, pack it in and get more healthy with any of my recipes!
Justina Elumeze http://justinaelumeze.com/
 

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