Super Food Chicken Curry _ Jamie Oliver

Oh , so I'm gonna do a beautiful superfood curry from my new cookbook , Jamie's Everyday Superfoods .

This dish is super exciting because we're gonna be steaming cauliflower .

We're gonna be boiling rice .

We're gonna be roasting the chicken .

We're embracing herbs .

We're embracing spices .

This food is gonna fill you up with the good stuff .

First job we're gonna get the rice on .

So one of the easiest trade ups that you lovely people can do to get healthier is go from your white pastas , White breads , uh , you know , white rice to whole grain .

It's got more fibre .

It's actually got a more complex flavour .

It does need more cooking .

So you're going from like a 10 minute rice product to something that maybe takes 20 .

So 100 grammes of rice goes in a little pinch of salt , so got the rice on .

We're gonna whack the colander on to sort of make use of one pan .

A little trick there .

I'm gonna use cauliflower , go through the stalk .

Let's just leave it in little quarters like that .

Whack that into the colander , the leaves throw in there as well .

Lid on to a cooking rice , and we're steaming cauliflower as well .

Now I've got some lovely organic yoghurt , three tablespoons , and I'm gonna make a very simple dressing .

I got 15 grammes , a little handful of mint .

Here , take the little centre leaf out of here and we're gonna put that to the side .

And then these bigger leaves here , throw into the liquidiser season it with a little salt .

I want the juice just half a lemon .

But often people take the juice and throw the outside away .

This zest here is quite nice .

That's more flavour .

Let's go in there .

I'm gonna squeeze the lemon juice through my hands to catch any pips .

OK , so let's whiz it up .

You're gonna get an amazing colour like a beautiful pastel green so refreshing to eat .

Oh , it smells incredible .

So that can go straight into a little dish .

Cauliflower nearly there .

I just want to take the rawness out of it .

Just sort of like 5 , 10 minutes .

Just cool .

We're gonna go back into this dirty liquidiser .

Don't bother washing it up .

I'm gonna add three tablespoons of gorgeous yoghurt in here and I wanna make a marinade .

OK .

Two cloves of garlic a bit of ginger , about three centimetres .

Just whack that in pinch of salt and pepper .

Then we're gonna spice it up a gorgeous tablespoon of curry powder .

OK , have a look at that Smells amazing .

The same amount of turmeric .

It's a massive anti-inflammatory tablespoon of balsamic vinegar .

It's not classic at all , but it's got a real kind of twang and richness that I love .

Use the other half of the lemon wows this up again , but this time we're getting big colour .

That wonderful orange colour .

Garlic , ginger that is done .

Oh , so get yourself a nice roasting tray .

Go in with the amazing yoghurt marinade .

What I wanna do is create surface area on the chicken chicken .

See how one end is thin and one end is fat .

We can balance out that thickness .

Let's just do a little patchwork quilt .

Let's just score the chicken at that fat end .

Just go down about half a centimetre , and that's gonna allow you to create surface area , which equals crunch and character .

I want you to get little burnt bits because there's a fine line between burnt bits and perfection .

Tip this chicken into that marinade perfect time to introduce the cauliflower is now .

While it's lightly cooked , it's so open to carrying flavours so rice is still cooking .

Fine .

Just give it a little shake .

Toss up your collie .

Some of that yoghurt will just simply burn on the bottom , and then some of it's gonna cling to the chicken and the cauliflower .

But you get that flavour right in there .

Lightly season it from a with some salt .

Not too much , a little bit of pepper .

There's a few little extra things you can do .

So this is black mustard seeds .

These will soften and give amazing flavour .

This is what they make mustard out of .

Sprinkle them from a height , and they will make a difference .

The same with cumin .

Just a little pinch , sort of a teaspoon .

Whack that in the oven at the top of the oven , by the way , at 220 °C .

Gas mark .

Seven .

So it's been cooking for about 13 minutes .

Let's have a little look .

It's looking good .

This rice has now had about 25 minutes .

Let's load it up , baby .

Really , really , really nice .

Let's get the chicken out now .

That's exactly what I want these little charred bits here .

These little bit here and burn bits here .

Lovely attitude .

Get some nice baby spinach in and around the plate , like this chisel around and you're gonna get crispy bits .

You're gonna get little bits of See how this sort of yoghurt just kind of cooked on the bottom .

It's delicious .

I'm gonna put the chicken on the board here .

Cauliflower goes in , Look at the colours .

White , green , yellow with the chicken .

Slice it up nicely .

Have a look at this .

Really , really good .

This gorgeous mint dressing here , fill those cups of spinach up .

We've got the dressing on a quarter or half a finely sliced chilli .

Absolutely delicious .

Sprinkle these on top .

You've got carbs , you've got protein .

You've got beautiful Citrus and herbs in there .

You've got your veg in there .

This is rattling in at about 550 calories .

Those lovely mince Briggs .

This is when we Sprinkle it on top .

Enough talking .

Let's get a little bit of everything .

Mm , so good .

You don't want to eat healthy food , cos someone tells you to .

It's got to be delicious .

It's gotta make sense .

This is a recipe from my new book , Jamie's Everyday Superfood .

Uh , check it out .

If you want more of the recipes from that book , if you want to have a lovely drink that compliments this gorgeous lunch or dinner , then click the link over here .

Go over to our sister channel drinks tube , which is fantastic .

All things wet until next time .

Lots of love .

Superfood curry .

Hm .

Nice .