Lunch/Dinner
Blender Spiced Sauce Chicken
Description
Chicken Challenge Day Number 2. This recipe uses a piece of equipment that most of us have in our kitchen nowadays, reserved for smoothie making only it would seem. The High Speed, Bullet Type Blender.
I would like to suggest that there is a way to make a pretty hot, low fat, creamy, yet spicy sauce for your chicken breast as it merrily charrs itself on the griddle. No fine chopping needed, no pre-frying, oil, sugar or ready made jars of sauces here! You could toast the spices a little before putting into the blender, but time sometimes just demands you get the meal out quick!
Bash the chicken breast until thin and get it smoking on the griddle pan, grab the ingredients and get sauce making in super quick time.
Don't want to feed an army of 4? Make the sauce up, just use what you want and leave it in the fridge for 4-5 days (don't add all of it to the griddle pan, just straight in to a container). Use the sauce for chicken, prawns, turkey, add to a soup or stew.
Recipe & Instructions
4 Chicken Breasts (bashed and massaged with a little bit of olive oil)
2 Garlic Cloves, chopped a bit
1 Red Onion, roughly chopped
Thumb Size piece of Ginger, roughly chopped
1 Red Chill (mild and seeds removed if you don't like it scorching), chopped a bit
1/2 tsp Garam Masala
1/2 tsp Ground Cumin
1/2 tsp Group Turmeric
1/4 tsp Cinnamon
1/2 tsp Salt
4 tbsp Coconut Milk
1 tbsp Tomato Puree
1/3 cup of Water
Coriander and Wholegrain Basmati To Serve
When you have the chicken sizzling nicely on the griddle, put all of the ingredients (apart from the water) into the blender and whizz up well.
When the chicken breasts are nearly ready, pour over the sauce. Put the water in the blender cup, lid back on and give it a good shake to clean the cup and then pour all of the contents in to the pan with the chicken too.
When its bubbling and thickened a little, serve the chicken with the rice and plenty of coriander to balance the earthy flavours.
Nutritional Value
Calories Per Serving - (Just chicken and sauce) 151
Protein - 22.5g
Carbohydrate - 10
Fat - 2.5g