FREE RECIPES 10 Minute Dishes  
Introduction to
My Diet Dishes
 
 
CHICKEN DHAL CURRY
Serves 2 to 3
INGREDIENTS
½ kg chicken breast cleaned and cut into 1” pieces
1 large onion finely sliced
90g masoor dhal
1 tbsp oil
½ tin chopped tomatoes
1 tsp ginger garlic paste
1 tbsp curry powder
½ tsp garam masala powder
¼ tsp turmeric powder
¼ tsp khus khus (poppy seeds)
1 green finger chilli finely sliced
1 tsp lime juice
300ml water for the chicken
300ml water to boil dhal
Salt to taste
WHOLE SPICES
½ tsp cumin seeds
3 cardamoms
4 peppercorns
2” cinnamon stick
4 cloves
1 bay leaf

METHOD
Place the lemon juice and the chicken cubes in a glass bowl, mix together and cover. Leave to marinate for 1 hour in the fridge. Soak the dhal in warm water for 10 minutes, place in sieve and run water through it until clear. Put 300ml water in a deep pan, add the drained dhal and boil for five minutes.

Heat oil in a saucepan and fry the onion until light brown in colour. Add the whole spices, fry for 2 minutes and then add all the remaining masalas together with 30ml water. Fry for a further two minutes. Add the chicken, tomatoes, salt and the remaining 270ml of water. Cover and simmer for approximately 15 minutes. Add the boiled dhal, ginger garlic paste and lime juice. Cook for a further 3 to 5 minutes, until gravy thickens and chicken is cooked through.

SERVING SUGESSTION
Serve with boiled rice.

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Chicken Dhal Curry
SUMMERS SPICY BUGHIA
butternut squash and chickpeas
INGREDIENTS
600gms 1 small butternut squash  
1 large potato 
1/2 can chick peas 
1 small onion 
1 green chilli
1 dried chilli
4 cloves garlic 
1/2 inch ginger 
1 tbsp ginger garlic paste 
few sprigs fresh coriander
1 small tomato
2 tbsp tamarind juice (pulp) 
6 curry leaves
2 tbsp mustard oil
1/2 tbsp salt to taste
6 tbsp water
WHOLE DRY SPICES
1tbsp panch poran
1/4 tbsp tumeric powder
1/2 tbsp cumin
1/2 tbsp garam masala
1 tbsp coriander powder
1/4 black pepper powder
1/4 tbsp mango powder

PREPARATION
par-boil the potato, when cool remove the skin and cut into 1" cubes.
clean the outer skin and the inside of the butternut squash cut into 1" cubes.
clean the onion ginger and garlic finely slice them, also the chilli and tomato.
in a small bowl place 6 tbsp water, with all the curry powders and black pepper
to make curry paste. chop the fresh coriander.

METHOD
heat a karahi, add the oil to heat, add panch poran, cover the karahi, letting
the spices splatter for a few seconds. put the curry paste to fry with the dried
chilli, ginger, garlic and green chilli. fry for one minute add tomato, potato,
butternut squash, and the chickpeas. stir, cover and simmer for five minutes.
add ginger garlic paste, tamarind juice, mango powder, chopped coriander, curry leaves.
stir these items into the bughia and cook for three minutes.


SERVE with pitta breads, cold at barbeque or with rice



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SPINACH & POTATO BUGHIA
This is a no oil recipe, ideal for anyone on a diet.
INGREDIENTS
1 pack washed spinach finely chopped
1 small potato diced
½ onion finely sliced
1 tbsp fresh coriander
2 cloves garlic sliced
½ green chilli chopped
1 tsp cumin seeds
1 tbsp yogurt
30ml water
Salt to taste

METHOD
Heat a saucepan, add cumin seeds to roast for 1 minute
add all the water, diced potatoes, onions, sliced garlic, chopped chilli and yogurt, water, salt to taste.
Stir and simmer until potatoes are half cooked.
Then add spinach and stir constantly until the spinach is cooked and the bughia has dried.
Garnish with chopped coriander
NB: NO oil recipe.


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