Recipes
Preparation
Microwave (9-12 minutes)
1 PLACE the oil, onion and curry paste in the microwave-safe container
Cover and cook on HIGH (100%) for 2 minutes.
2 ADD the pumpkin, chicken, beans and coconut milk. Cover, and cook on HIGH (100%) for 4-5 minutes, stirring halfway through the cooking time.
3 STIR, and allow to stand for 4 minutes.
Conventional (25 minutes)
1 HEAT the oil in the frypan over medium heat for 30 seconds. Then add the onion and curry paste, and cook for 2 minutes.
2 STIR in the pumpkin, chicken, beans and coconut milk, and simmer over medium heat for 15 minutes, stirring twice, until the chicken is tender.
3 ALLOW to stand for 3 minutes.
Serve with rice (recipes pages 104, 105).
HANDY MAN HINT
• Add 1 tbsp chopped fresh coriander or mint leaves to the curry, and garnish with 2 tbsp unsalted peanuts.
Ten-Minute Thai Curry
Ingredients
1 tbsp olive oil
1 onion, diced
2 tsp green curry paste
200 g pumpkin, peeled and cut into 2 cm cubes
300 g skinless chicken fillets, sliced thinly
100 g frozen beans
1 (165 ml) can low-fat coconut milk
You will need:
tablespoon
chopping board
knife
teaspoon
scales
can opener
large microwave-safe container or non-stick frypan
serving spoon
Serves 2
How to cook white rice
Serves 3-4
Ingredients
1 cup white rice of choice
1 tsp oil
11/2-13/4 cups lukewarm water
Conventional method: Use the absorption method, according to the directions on the packet.
Microwave method:
1 PLACE the rice, oil and water in the microwave-safe container, and position it off the centre of the turntable.
2 COOK, uncovered, on HIGH (100%) for 10-12 minutes, until all the water is absorbed.
3 FLUFF up the rice with a fork. Cover with paper towel, and allow to stand for 3-4 minutes before serving.
Variation:
• Cook white rice in stock for extra flavour.
Handy Man Hints
• Use leftover rice to make fried rice, a salad or a pudding.
• Rice freezes well.