After two years of research, Gurpareet Bains reveals his immunity boosting supermeal
After two years of research, a chef claims to have created the ‘world’s healthiest meal’ – a chicken and blueberry curry with goji berry pilau rice.
It blends traditional ingredients feted for their health benefits with contemporary ‘superfoods‘ said to help stave off everything from cancer to Alzheimer’s disease.
According to reports in the Daily Mail, a single plate is said to contain as many health-boosting antioxidants as 49 bowls of spinach, 23 bunches of grapes or nine helpings of broccoli.
Gurpareet Bains, who devised the dish, told the paper: ‘Combining these two genres of foodstuffs seemed logical in any quest to find the world’s healthiest meal. The curry I have created is brimming with health-beneficial ingredients that could, if eaten regularly, deal a devastating blow to many diseases.’
‘This curry is all about health, taste and budget,’ he said. ‘It can be thrown together for about £2.50 per person, and the health benefits it offers are outstanding.
SEE the recipe below.
INGREDIENTS (serves 4)
FOR THE CURRY
- 20g coriander, chopped
- 200g fresh or frozen blueberries
- 2 tbsp freshly grated ginger
- 3/4 tsp salt or to taste
- 500g low-fat Greek yoghurt
- 4 cloves of garlic finely chopped
- 3 tbsp olive oil
- 1 tsp turmeric
- 2 tbsp ground cinnamon
- 1tsp chilli powder
- 500g of chicken breast, cut into bite-sized chunks
- 1 tsp garam masala
FOR THE PILAU RICE
- 2 tsp cumin seeds
- 2 tbsp olive oil
- 1 small onion, sliced
- 1 tsp turmeric
- 1 grated carrot
- 1 cup Basmati rice
- 1/2 tsp salt or to taste
- 50g goji berries
- Handful of peas
1. Blend the chopped coriander, blueberries, ginger and salt with 500g of low-fat Greek yoghurt, and set aside.
2. Place the chopped garlic into a saucepan with the olive oil and heat on a low-medium flame until the garlic starts to turn brown – this should take no longer than one or two minutes. Add the turmeric, mix well and heat through for 20 seconds. Mix in the ground cinnamon and chilli powder and cook for a further 20 seconds.
3. Add the chopped chicken breast, and seal, stirring frequently – this should take no more than five minutes. Now slowly pour the yoghurt mixture, mixing into the chicken, and bring to a simmer on a low heat. Simmer for 10 minutes uncovered, stirring from time to time. Mix through the garam masala and garnish with extra coriander.
4. To cook the pilau place the cumin seeds and olive oil into a saucepan and heat on a low-medium flame until the seeds begin to pop – about three minutes. Fry the onion and cook until soft. Then add the turmeric powder, stir and heat for 20 seconds and add one grated carrot. Cook for two minutes.
5. Place the onion mixture, basmati rice, pinch of salt and the 1 3/4 cups of boiling water into a large microwaveable bowl and mix with a fork. Cook uncovered in the microwave for 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W). Mix and cook for a further 4 minutes (700W), 3 1/2 minutes(800W) or 3 minutes (900W). Finally cover and continue to cook for 4 minutes (700W), 3 1/2 minutes (800W) or 3 minutes (900W).
6. To finish add the goji berries and peas and let stand covered for 10 minutes. Fluff the pilau with a fork, and serve.