healthy chicken
Serves 4
Preparation 45 mins
Cooking 30 mins
Ingredients
Chicken breasts
4 (500g) skinned
Black pepper 2tsp
Paprika 2tsp
Ground cloves 2tsp
Olive oil 2tsp
Bean salad
Chickpeas 160g
Red kidney beans 120g
Black-eyed beans 80g
Garlic cloves 10g grated
Fresh ginger 10g puréed
Olive oil 2tsp
Fresh coriander
a few sprigs
Fresh mint a few sprigs
Salad
Salad leaves 150g
Sliced onion 80g
Tomato 80g sliced
Sweet potato
600g thick chunks steamed
Grilled caribbean spiced chicken with
fragrant bean salad
Stroke Association 5
Please note the chickpeas, red kidney beans
and black-eyed beans used are tinned.
Gently toast the black pepper, paprika and
cloves in a pan. Add the oil and remove from
the heat. Cover the chicken with the mixture
and set aside.
For the bean salad warm the chickpeas,
beans, garlic, ginger and oil together.
Meanwhile, grill the chicken for 10 minutes or
until thoroughly cooked but not hard. Serve
the spiced chicken with the bean salad,
garnish with a few sprigs of fresh coriander
and mint just before serving. Serve with a
fresh salad and steamed sweet potato.
Tip: instead of sweet potato you can use yam
or butternut squash.
Nutritional information per serving
479kcal, 40.7g protein, 52.5g carbohydrate
(12g sugar), 13.9g fat (2.2g saturates),
7.3g fibre, 148mg sodium, 0.4g salt
indian tofu and pea curry with garlic rice
Stroke Association 7
Serves 4
Preparation 20–30 mins
Cooking 30–40 mins
Ingredients
Tofu 500g diced
Frozen peas 200g
Cumin seeds 3tsp
Coriander seeds 3tsp
Fennel seeds 3tsp
Vegetable oil 2tsp
Curry sauce
Fresh ginger 10g grated
Garlic cloves 3 grated
Onion 1 sliced
Tomatoes 500g diced
Turmeric powder 2tsp
Garam masala 2tsp
Vegetable oil 2tsp
Garlic rice
Brown rice 250g
Garlic cloves 3 grated
Vegetable oil 1tsp
Salad
Diced tomato 400g
Diced cucumber 400g
Lettuce 400g
Plain yoghurt 250g
Toast the cumin, coriander and fennel seeds
in a dry pan and blend to a powder using a
pestle and mortar or grinder. Dust the diced
tofu and peas with the spices and sauté for
5 minutes in the oil. Set aside.
For the curry sauce, sauté the ginger and
garlic in oil, add the onion and fry until golden.
Add the tomatoes, turmeric and garam
masala and simmer until it reduces, add a
little extra water if required.
Gently sauté the rice and garlic in a pan for
5–10 minutes. Add double the amount of
water to rice and simmer for 25–30 minutes
or until tender and the water has evaporated.
To serve, reheat the tofu and peas in the
sauce and serve with the rice. Garnish with
the salad and plain yoghurt.
Tip: try experimenting with other types of
vegetables with the tofu curry, such as green
runner beans.
Nutritional information per serving
497kcal, 23.5g protein, 71.2g carbohydrate
(14.6g sugar), 16.2g fat (2.3g saturates),
6.3g fibre, 71mg sodium, 0.2g salt
Indian tofu and pea curry with garlic brown rice
chilli paneer with pilau rice
Stroke Association 7
Serves 4
Preparation 20–30 mins
Cooking 30–40 mins
Ingredients
Tofu 500g diced
Frozen peas 200g
Cumin seeds 3tsp
Coriander seeds 3tsp
Fennel seeds 3tsp
Vegetable oil 2tsp
Curry sauce
Fresh ginger 10g grated
Garlic cloves 3 grated
Onion 1 sliced
Tomatoes 500g diced
Turmeric powder 2tsp
Garam masala 2tsp
Vegetable oil 2tsp
Garlic rice
Brown rice 250g
Garlic cloves 3 grated
Vegetable oil 1tsp
Salad
Diced tomato 400g
Diced cucumber 400g
Lettuce 400g
Plain yoghurt 250g
Toast the cumin, coriander and fennel seeds
in a dry pan and blend to a powder using a
pestle and mortar or grinder. Dust the diced
tofu and peas with the spices and sauté for
5 minutes in the oil. Set aside.
For the curry sauce, sauté the ginger and
garlic in oil, add the onion and fry until golden.
Add the tomatoes, turmeric and garam
masala and simmer until it reduces, add a
little extra water if required.
Gently sauté the rice and garlic in a pan for
5–10 minutes. Add double the amount of
water to rice and simmer for 25–30 minutes
or until tender and the water has evaporated.
To serve, reheat the tofu and peas in the
sauce and serve with the rice. Garnish with
the salad and plain yoghurt.
Tip: try experimenting with other types of
vegetables with the tofu curry, such as green
runner beans.
Nutritional information per serving
497kcal, 23.5g protein, 71.2g carbohydrate
(14.6g sugar), 16.2g fat (2.3g saturates),
6.3g fibre, 71mg sodium, 0.2g salt
Indian tofu and pea curry with garlic brown rice
chicken with biriyani
Stroke Association 13
Serves 4
Preparation 30 mins plus
marinade time
Cooking 30–40 mins
Ingredients
Turmeric powder 3tsp
Cumin seeds 3tsp
Garam masala 3tsp
Cardamom powder 3tsp
Coriander powder 3tsp
Small red chilli
1 finely chopped
Vegetable oil 1tbsp
Lemon juice 1tbsp
Chicken breasts
4 (500g) diced
Biryani rice
Vegetable oil 1tbsp
Onion 1 diced
Fresh ginger
10g finely chopped
Garlic cloves
3 finely chopped
Small green chilli
1 finely chopped
Tomato
100g diced and deseeded
Basmati rice 250g
Red pepper 100g diced
Frozen peas 200g
Fresh coriander leaves
Mix the dried spices together with the chilli,
oil and lemon juice to form a paste. Stir in the
diced chicken, making sure it is evenly
covered and marinate for about 30 minutes.
In a pan heat the oil, onions, garlic, chilli and
ginger, add the marinated chicken and cook
for about 10 minutes. Add the tomato,
cooking for a further minute or until the
sauce looks like a paste. Add the rice, red
pepper and peas and 400ml boiling water,
lower the heat and simmer until water has
absorbed.
Allow to stand for a few minutes, then garnish
with coriander leaves before serving.
Nutritional information per serving
468kcal, 39.5g protein, 64g carbohydrate
(5.7g sugar), 8.9g fat (1.4g saturates),
4g fibre, 89mg sodium, 0.23g salt
Chicken with biryani rice
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