30min recipe: Coriander chicken curry

Made with heaps of fresh coriander and mint, natural yoghurt and skinless chicken thighs, this vibrant coriander chicken curry is well-balanced, relatively low in fat and jam-packed with vitamin C and antioxidants.

The ginger, chilli and the garlic, known for their anti-inflammatory properties, are a great source of minerals such as potassium, copper and manganese, and will help keep your body in good health throughout your training programme.

Eat with a good portion of delicious basmati and wild rice for plenty of slow-release carbs to sustain you through training, or just scoop up with a small chapatti if you fancy going light on the carbs.

Preparation time: 5mins
Cooking time: 25mins
Equipment needed: Sharp knife, blender, large non-stick pan with lid and a saucepan

Ingredients

■ 350g low-fat natural yoghurt
■ 90g (large bunch) fresh coriander (leaves and stalks)
■ 25g fresh mint leaves
■ 20g (3cm lump) fresh ginger, peeled and roughly chopped
■ 3–4 cloves garlic, peeled and roughly chopped
■ 2 green chillies, chopped
■ 1 onion, peeled and chopped
■ 1tbsp sunflower oil
■ 8 skinless, boneless chicken thighs
■ 2 heaped tsps ground coriander
■ 1tsp ground cumin
■ 6 cardamom pods, bruised in a pestle & mortar
■ ½–1tsp salt
■ 400g basmati & wild rice
■ Toasted flaked almonds, extra chopped green chilli and chopped mint leaves to serve

Method

1. Start by putting the yoghurt, the fresh herbs, the ginger, garlic, chilli and onion into a blender and purée until you get a smooth, bright green sauce.

2. Heat a large non-stick pan (with a lid). When it’s hot, add the oil and brown the chicken over a high heat for a few minutes.

3. Pour in the sauce and turn the chicken so that it’s completely coated with the sauce. Add the ground coriander, cumin and the cardamom pods and cook on a fairly high heat for 2mins.

4. Cover and simmer very gently for about 20mins, until the chicken is cooked through.

5. Meanwhile cook the rice according to the instructions on the pack.

6. Remove the lid of the curry pan and add salt to taste.

7. Serve immediately, with the toasted almonds and mint leaves on top for decoration, and a bowl of extra chopped green chilli for those who would like more heat!

Nutrition (per serving)

›› Energy 614kcal
›› Protein 31g
›› Carbohydrate 98g
›› Fat 13g
›› Sugars 9g
›› Saturates 3g
›› Salt 1.4g
›› Fibre 2.5g

(Images: Ewelina Karbowiak)

For lots more recipe ideas head to our Nutrition section

220 Triathlon Team Journalists, reviewers, coaches and athletes

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The 220 Triathlon team is made up of vastly experienced athletes, sports journalists, kit reviewers and coaches. In short, what we don't know about multisport frankly isn't worth knowing! Saying that, we love expanding our sporting knowledge and increasing our expertise in this phenomenal sport.