INDIAN FAMILY MEAL RECIPE – SUITABLE FOR 1-3 YEAR OLDS
My mum’s chicken karahi is a favourite meal of mine. My mouth waters at the mere thought of eating it, yummy! So, needless to say it had to make an appearance on my blog!
– SuperFoods included: onion, garlic, ginger, tomatoes
– SuperSpices included: turmeric, cumin, coriander, paprika,
Contains the powerful antioxidant lycopene (found in tomatoes) which helps to prevent cancer, heart disease, and diabetes. Tomatoes are too rich in vitamin C, along with onions, helping to build strong immune systems. The SuperSpices are anti-inflammatory helping to keep infections and allergies at bay; and the chicken provides the protein necessary for healthy growth and development and the anti-cancer mineral selenium.
Total preparation and cooking time: 40mins
Serves family of 4
Suitable for freezing
75ml (3fl oz) vegetable oil
1 onion – peeled, chopped
2 tsp minced garlic
1½ tsp minced ginger
½ tsp ground turmeric
1 tsp ground cumin
1 tsp ground coriander
2 tsp ground paprika
300g (11oz) tinned chopped tomatoes
1 tbsp tomato puree
2 chicken breast fillets (skinless) – cubed
Salt to taste
Red chilli powder to taste
Fresh coriander/ cilantro for garnish– washed
Heat the oil in a pot, add the onions and stir-fry for 5mins until soft and golden. Add the garlic, ginger and stir-fry for 30secs-1min, followed by the turmeric, cumin, coriander, paprika and stir-fry for a further minute.
Add the tomatoes, tomato puree, stir and simmer (uncovered) on low heat for 10mins until all of the water from the tomatoes has burnt away and the sauce is thick.
Pop in the chicken and simmer (covered) on low heat for 15-20mins until the chicken is tender.
Once cooked, remove a serving for your little one and set aside.
Add salt and red chilli powder to the main pot and stir. Return to the heat for a further 1-2mins to lightly cook the chilli if you wish.
Garnish the main serving (and your little one’s) with fresh coriander/ cilantro and serve with rice or roti.
Recipe from Indian SuperMeals: Baby & Toddler Cookbook
Image and recipe © Zainab Jagot Ahmed and Zainab Jagot Ahmed Indian Baby Food. 2012.