Healthy Hints

The added bonus with this recipe is that it has less salt. While our bodies require a small amount of salt, for the sodium it contains, many of us consume far too much. The result? Excessive sodium can increase the risk of high blood pressure and stress the heart and blood vessels. Using herbs and spices is not only a great way to add an abundance of flavour to dishes, but also a smart way to reduce your intake of salt.

Ingredients

Ingredients

500 g (2½ cups) fresh coriander, rinsed.

25 g (¼ cup) black pepper, coarsely ground

150 g (½ cup) tomato puree

1 tsp salt

50 ml (¼ cup) water

2 tbsp olive oil

6 chicken breasts, skinned and boneless, cut into 1 inch pieces.

What does this chart mean?

  • Calories217kcal
  • Protein28.9g
  • Fat7.1g
  • Saturated fat1.1g
  • Trans fat0.0g
  • Cholesterol65.2mg
  • Carbohydrate10.6g
  • Sugars (Total)3.8g
  • Fibre4.5g
  • Sodium522.00mg
  • Salt equivalents1.3g
  • Iron4.5mg
  • Vitamin A7.0RAE
  • Vitamin C30.5mg
  • Vitamin D0.3mcg
  • Vitamin B120.5mcg
  • Potassium1034.3mg

Directions

  1. Place the coriander, black pepper, tomato puree, salt and water into a blender. Reserve some coriander for the garnish. Blend into a smooth paste.
  2. Heat the oil in a large saucepan on a medium heat.
  3. Add the chicken. Stir to evenly cook the pieces. Cover and cook for 10 minutes on a low heat.
  4. Add the coriander mixture, stir to ensure all the chicken pieces are coated with the mixture and cook for a further 10 minutes.
  5. Garnish with some coriander leaves.
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