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 .
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 .
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 .
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 .