Ingredients

• 1 onion, diced
• 1 -2 teaspoons olive oil or butter
  
• 1 cup white fish (or another favourite meat), cut into bite sized pieces
• 1-2 Tablespoons Vindalo Sauce
• up to 1 cup water or stock (depending on desired thickness, consistency)
• 1 Tablespoon brown sugar
• salt to taste

Directions

Sauté onion in butter and/or olive oil. Add the fish and partially cook (about 4 -5 minutes). Add the Vindalo Sauce, the brown sugar and salt. Stir in the water or stock and simmer until tender (time depends on size of pieces).

Serve with a green salad and Naan bread.

 

 

Vegetable and Chicken Curry - a comfort food.

Curry sauces are a combination of spices such as turmeric, cumin, pepper, ginger, garlic as well as lemon juice, oil, vinegar, tomato paste and tamarind water.

Ingredients

• 1 onion, diced
• 1 Tablespoon olive oil
• 1/2 cup cauliflower, broken into florets
• 1/2 cup carrots, cut into small chunks
• 1 cup cooked chicken pieces
• 1-2 Tablespoons Curry Sauce
• 1/2 cup chicken broth
• 1/2 cup coconut milk or natural yogurt
• Basmati or Brown rice

Directions

Sauté the diced onion in 1 Tablespoon of olive oil. Add about 1 cup roasted or parboiled vegetables (ex: carrots and cauliflower) and 1 cup cooked diced chicken. Add 1- 2 Tablespoons of Curry Sauce, depending on how strong a curry you prefer. Stir in up to 1/2 cup chicken broth and 1/2 cup coconut milk or natural yogurt. Add the liquids gradually until the desired consistency and thickness is reached. Serve over a bed of Basmati or Brown rice.

(Roasting the vegetables in a little olive oil, salt and pepper for about 20 minutes at 400°F preserves their nutrients. Stir after 10 minutes.)

This is a simple and tasty meal which can be prepared quickly. Serves 2.