Kerala chicken with okra & brown rice


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20 minute low fat meal ideas are the reason why most of us can manage our weight without losing our marbles over elaborate diet food preparations. Kerala chicken with okra and microwaved brown rice is one such low fat meal idea. And an even greater advantage (for first-time cooks) is that the chicken, okra and brown rice recipes leave no room for guess work.

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Kerala chicken with okra & brown rice

  1. 1. Kerala Chicken Curry with Okra and Microwaved Brown Rice (Low Fat Meal)
  2. 2. Kerala Chicken Curry Recipe Ingredients: Chicken: 650-800gms Ginger and garlic paste: 1 tsp each Onion: 1 medium Large tomatoes: 2 medium pureed Curry leaves: 24 Coconut milk: 50 ml Salt: 1 teaspoon Spices for blending: 2 tbsp white poppy seeds 1 tbsp coriander seeds 1 ½ tsp cumin seeds ½ tsp turmeric 1 tsp garam masala 1 tsp red chilli powder ½ tsp black peppercorns 2 tsp fennel seeds Method: Dry-fry onions in a pressure cooker. Once they’re slightly pink-ish, add the spice paste and salt and mix. Add the chicken, curry leaves, tomato puree and one cup water. Stir well. After five minutes (from the time that you added the chicken), add the coconut milk. Close the pressure cooker lid, and steam for 6 minutes after the 1st whistle.
  3. 3. Okra or Vendakka Pachadi Recipe Ingredients: Okra: 800gm Cashew nuts: 1 tbspn blended Coconut milk: 100 ml Coriander powder: 1tbspn Cumin seeds: 1/2 tspn Mustard seeds: 1 tspn Red chilli powder: 1 tspn Whole chillies: 3 slit Curry leaves: 12 Onion: 1 medium, diced Tomatoes: 1 cup (diced) Lentils (the small white one) - 4 tspn Yoghurt: 1/2 cup Salt - 1 tspn Method: Heat the cumin and mustard seeds, lentils, chillies, curry leaves and onions. When they start crackling and onions turn golden brown (about 3 minutes), add the tomatoes and the spices After 5 minutes, simmer and add the cashew paste, coconut milk, yoghurt and 1.5 cups of water, bring to a boil and simmer for another 5 minutes. Add the okra and cook for another 7 minutes.
  4. 4. Microwave Brown Rice Ingredients: 1 cup brown rice 2 cups water 1 deep, microwave-friendly bowl Method: Wash the brown rice thoroughly and add to the bowl. Add water to the bowl. Bung the bowl into the microwave (uncovered), set the timer to 24 mins. Come back and eat!