nutrition


CHICKEN AND BUTTERNUT CURRY WITH SAMBALS


2 tablespoons olive oil 1 onion, chopped 1 garlic clove, crushed


1 tablespoon ginger root, grated 1 tablespoon curry powder 1 cup butternut, peeled, seeds removed and cut into small cubes 1 tin chopped tomatoes ½ cup plain yoghurt ¾ cup cream


1 rotisserie chicken, bones removed and meat shredded ½ teaspoon salt


¼ teaspoon ground pepper ¼ cup fresh coriander leaves 1 cup brown rice, cooked


Heat the oil in a heavy-based saucepan over medium heat. Add the onion and brown for about seven minutes. Add garlic and ginger and stir for another minute or two. Sprinkle in the curry powder and cook,


stirring for one minute. Add the butternut and stir through, then add the tomatoes, yoghurt and cream and simmer gently for 10 minutes. Remove from heat and stir in the chicken. Season with salt and pepper. Divide the rice and chicken curry between four bowls. Sprinkle with coriander leaves and serve hot with roti, sambals and a little desiccated coconut.


BANANA SAMBAL


1 banana, peeled and sliced 2 tablespoons Greek yoghurt


TOMATO AND CUCUMBER SAMBAL 2 large ripe tomatoes, chopped 1 small red onion, chopped ½ cucumber, seeds removed and diced


3 tablespoons coriander leaves, chopped


2 tablespoons mint leaves, chopped 3 tablespoons white wine vinegar 1 teaspoon sugar


Combine the ingredients for each sambal and set aside until needed.


20 YOUR PREGNANCY


LENTIL BOLOGNESE


2 tablespoons olive oil 1 onion, chopped 1 large rib celery, chopped 2 medium-sized carrots, coarsely grated


1 cup button mushrooms, cleaned and sliced


1 clove garlic, minced 1 cup brown lentils, rinsed 1 tin diced or crushed tomatoes 3 tablespoons tomato paste ½ cup vegetable stock ¾ cup water


1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary 2 teaspoons fresh thyme leaves or 1 teaspoon dried thyme


2 teaspoons oregano, or 1 teaspoon dried oregano


Dash red pepper flakes


cup fresh basil leaves, chopped Wholewheat pasta Heat 1 ½ tablespoons of the olive oil in a large pot over medium heat. Add the onion, celery, and carrots. Cook for eight minutes, or until the onions are clear and all of the vegetables are soft.


¼ teaspoon salt, or to taste 1/3


Add the mushrooms and garlic. Cook for four to five minutes, or until the mushrooms are soft and have released some liquid and the garlic is fragrant.


Add the lentils, tomatoes, tomato paste, vegetable stock, water, rosemary, thyme, and oregano to the pot, along with a dash of red pepper flakes and the salt. Stir the mixture well, and bring it to a boil. Reduce it to a simmer and cover. Cook for 30 to 35 minutes, stirring occasionally, until the lentils are cooked through but not mushy. If the mixture becomes overly thick add another ¼ cup of water. Stir in the fresh basil. In the meantime, bring a large pot of salted water to the boil. Add the pasta and cook according to package instructions. Drain and divide the pasta into six serving bowls. Top with a good dollop of the bolognese sauce and if you wish, a sprinkle of grated Parmesan.


PROTEIN BOOSTER


VITAMIN C BOOSTER


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