|4 cloves of garlic
1-2 fresh red chillies
freshly ground black pepper
1 large thumb-sized piece of ginger
½ a lemon, juice from
200 g low-fat natural yoghurt
1 teaspoon ground cinnamon
1 heaped teaspoon ground cumin
1 teaspoon ground coriander
1 heaped teaspoon paprika
12 higher-welfare chicken thighs and drumsticks, (1.5kg)
900 g broccoli
1 tablespoon garam masala
½ a bunch of fresh coriander
Peel the garlic and deseed the chillies, then roughly chop and place in a pestle and mortar. Bash to a rough paste with a good pinch of salt, then transfer to a large bowl.
Peel, finely grate and add the ginger along with the lemon juice, yoghurt, ½ teaspoon black pepper, the cinnamon, cumin, coriander and paprika. Mix well to combine.
Add the chicken and stir to coat, then cover with clingfilm and place in the fridge to marinate for around 12 hours.
Once you’re ready to cook, remove the chicken from the fridge and allow to come up to room temperature.
Preheat the oven to 200ºC/400ºF/gas 6.
Divide the chicken between two large pieces of tin foil, drizzle with oil, then wrap up and place each parcel into a large roasting tray and pop in the hot oven for 30 minutes.
When the time’s up, remove the foil and place the chicken directly on the trays. then return to the oven for a further 30 minutes, or until golden and cooked through.
Meanwhile, cut the broccoli into small equal-sized florets and spread out on a large roasting tray in a single layer. Sprinkle over the garam masala, season well and drizzle with oil.
Place in the oven alongside the chicken, for 20 minutes, or until tender and lightly charred, shaking the tray occasionally. Serve with steamed rice, raita and fresh coriander scattered on top.
食材資訊 Ingredients information: 雞肉 CHICKEN
Chicken meat is a good source of protein. It has mainly two benefits comparing to red meat. It has higher unsaturated fatty acids and lower carbon gases emission. Fat from red meat, such as beef fat contains about 50% of saturated fatty acid, while chicken fat only contains 25%. Unsaturated fatty, especially oleic acid can reduce body bad cholesterol(LDL). Some researches show that eating red meat frequently, especially processed red meat will increase the risk of colon cancer. In terms of carbon gas emission, cattle rearing will produce much higher methane, which is a greenhouse gas that will deteriorate the situation of global warming. Contrarily, raising chicken produce much less greenhouse gases, which means it is more environmental-friendly.