Substances
Hen marinade:
• 300g hen breast minimize into cubes
• 1 tsp paprika
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp garam masala
• 1/2 tsp chilli powder
• 1 tsp salt & pepper
• 4 garlic cloves or 1 tbsp garlic powder
• 100g fats free yogurt
Combine effectively and marinate for 10 minutes or extra (the longer the higher taste)
Cook dinner on medium warmth for 8 minutes until golden brown
Yellow rice:
• 120g raw basmati rice (washed)
• 1/2 tsp salt, turmeric & cumin
Tip to make it fluffy: when the rice is 80-90% cooked, drain the water, flip off the warmth and canopy to let the rice cook dinner in its steam for 5mins
For the sauce & cooking:
• 1 onion finely chopped
• Add 1/2 tsp of the identical seasonings used for hen
• 250g crushed tomatoes (passata)
• 80-100g mild cream cheese (model: Philadelphia) – you should use yogurt or coconut milk as an alternative
Word: you might want so as to add slightly water or passata so as to add extra sauce
– Add cooked hen, combine and simmer then garnish with coriander
– Serve with 140g of cooked rice per serving
Macros per serving together with rice (complete 2 servings)
491 energy – 58g protein | 48g carbs | 8g fats
Macros per serving with out rice
321 energy – 54g protein | 9g carbs | 8g fats
ENJOY & have an amazing week!!❤️
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