Category Archives: Healthy food

Healthy Oven Fried Chicken with a Sri Lankan Twist

Ok, ok I have a weakness for KFC. Zinger burgers are pretty tasty (although I hate the KFC chips – greasy, sloppy & anaemic – gah). Yes I know it’s crap fast food and unhealthy so I’ve been trying out some new healthier and spicier variations at home and one of these turned out very nicely so I’m letting you in on the recipe.

The Sri Lankan bit arose from me trying to give traditional fried chicken a little bit more of an ethnic zing. The healthier bit is simply by baking the chicken pieces in the oven instead of deep-frying them. You can still get lovely crispy edges by using the flour, egg, and bread crumb method…

Healthy Oven Fried Chicken with a Sri Lankan Twist:

Ingredients (serves 2 to 4 people):

  • 1 chicken, cut into 8 pieces (wings, drumsticks, thighs, breasts)

For the marinade:

  • 2 cups milk or plain yogurt or curd (I am using “cups” here not because I like the American way of listing ingredients, just because the measurements need not be exact!)
  • 2 cups water
  • 2 tsps roasted curry powder
  • 1 tbsp salt (or 3 to 4 tbsps of soya sauce)
  • 1 tbsp black pepper (freshly crushed pepper corns taste best)
  • 1 tsp garlic powder
  • 1 tsp chilli powder

For the breading:

  • 1 cup wheat flour (see note above about “cups”)
  • 1 tsp unroasted curry powder
  • 1 tsp ground cumin
  • 1 tsp black pepper
  • 1/2 tsp salt
  • 2 eggs
  • 1/2 tsp garlic powder
  • 2 tbsps olive oil
  • 2 cups bread crumbs

Method:

  1. In a large mixing bowl, combine all the ingredients for the marinade. Place the chicken parts in the bowl. If the liquid does not cover the chicken, add more water. Cover and refrigerate for 2 hours (or longer).
  2. After chicken has marinated for 2 hours, set up 3 large soup plates side-by-side.
  3. Preheat oven to 220 degrees Celsius.
  4. In the first plate, mix together the flour, curry powder, and ground cumin.
  5. In the second plate, beat together the two eggs, salt, garlic powder, and olive oil.
  6. In the third plate, put in the bread crumbs.
  7. Take one chicken piece out of the marinade, submerge it in the flour mixture to coat. Next, dunk it in the egg mixture, and finally dredge it in the bread crumbs until completely covered. Place in a oven proof pan. Repeat with the remaining chicken pieces.
  8. Bake at 200 degrees celcius for 35 to 40 minutes, or until chicken is nicely browned AND CRISPY!
Healthy Oven Fried Sri Lankan Chicken
Healthy Oven Fried Sri Lankan Chicken

You can serve this as a main meal with rice and salad or simply as a snack with some chilli sauce. Enjoy.

Stir-fried Garlic Kankun

This dish is simplicity itself.

Kankun (sometimes written as Kangkung) is a Sri Lankan leafy vegetable (Ipomoea aquatica). It is also known as water morning glory, marsh glory, swamp cabbage (!) and water spinach. It’s good and is a rich source of vitamins (particularly A, B and C), iron, protein,  calcium, amino acids and anti-oxidants.

Ipomoea aquatica (AKA Kankun)
Ipomoea aquatica (AKA Kankun)

In Sri Lanka it is often prepared as an aside to rice and curry, a kind of devilled kankun with red chilli flakes and dried fish or prawns. Whilst tasty enough (bar the dried fish which I extract from everything!) I think it is much better prepared with garlic in a stir-fry to eat with grilled fish or meat or even as a substantial dish in itself (triple the ingredients below for that!).

Stir-fried Garlic Kankun Ingredients:

  • One large bunch of kankun
  • 6 garlic cloves roughly chopped
  • Pinch of red chilli flakes (just for a hint…remember it’s about the garlic & kankun here)
  • Slug (about 1 tbsp. soya sauce)
  • Oil to fry
  • Pepper to taste

Method:

Wash the kankun leaves well and chop roughly. Heat some oil in a wok but do not let it get too hot (burnt garlic is not good). Add garlic and chilli flakes and stir fry for a minute or so. Add the kankun, mix well for 30 seconds. Add soya sauce and pepper, mix and  cover wok for 30 seconds. Take off the fire and serve with grilled fish or meat with rice or noodles.

Stir-fried Garlic Kankun
Stir-fried Garlic Kankun

Salade Niçoise, Controversial but Oh so Good!

We are in the midst of a mini heatwave in Sri Lanka. Now don’t laugh because you reckon Sri Lanka is around 30 degrees all year around. You are very wrong. Hot days during the monsoon season are hotter than during the dry season…why? I haven’t got clue but anyway it’s hot and I’m craving salad food.

Salade Niçoise has to be one of my favourite salads ever. It is yummy and easy to make in Sri Lanka because the ingredients are all available.

However, when we  talk of ingredients for a ‘true’ Salade Niçoise (born in the city of Nice in the South of France) we are entering hot water. What should and shouldn’t be included – I am easy on this. It’s a French dish so stick to French ingredients and those which are fresh and readily available where you are. Are boiled vegetables acceptable – perhaps they weren’t in the original recipe but I like french beans and baby potatoes in the salad; preferably cooked! One thing I feel strongly about is the tuna issue – canned or fresh? I have eaten both and must admit to much preferring the canned tuna here. If I wanted to eat seared tuna steak I would have. It should be (in my opinion) good quality tuna steak (yep the expensive stuff) in OIL, not brine or that cardinal sin – tuna chunks in brine. Oil is important because it flavours the tuna you could even use use it to dress the salad. The rest of the ingredients are cheap so splash out on decent tuna and olives (and anchovies if you use them – I don’t if I have tuna…I do replace the tuna with them sometimes depending on my mood).

Ingredients:

  • 2 cans of good quality tuna steak, preferably in olive oil but any oil will do.
  • 250 g small or baby potatoes, peeled, boiled and cut into bite-sized chunks or unpeeled, boiled & halved if baby variety.
  • 250 g french beans, boiled
  • Some lettuce – the crispier the better in my view, to use as a base, roughly chopped
  • 2 large juicy tomatoes, sliced
  • 1 red onion, sliced
  • 3 nearly hard-boiled eggs, I like the yolk not quite set, quartered
  • Olives (as many as you want) – Niçoise or kalamata work well. Please no purple, stuffed or marinated crappy ones.
  • Capers (as many as you want) – optional but choose the little ones if using
  • Anchovies (optional – use good quality ones if using)

For the dressing:

  • 3 tbsp. extra virgin olive oil (or use a bit from the  canned tuna if good quality oil if you like it fishy)
  • 2 tbsp. lemon or lime juice
  • 1/2 tsp. Dijon mustard
  • 1 clove garlic, very finely minced
  • salt and pepper

Method:

For the dressing: mix the minced garlic with salt and pound in a pestle and mortar. Add olive oil, lemon juice, pepper and mustard and mix well. Some use fresh herbs such as tarragon , basil or oregano but you can’t get them easily in Sri Lanka so I don’t.

Arrange the lettuce, potatoes and french beans on a plate. Top this with the tomatoes, onion, tuna (broken into chunks), olives, eggs, anchovies (if using) and capers. Drizzle over the dressing.

Salade Nicoise
Salade Nicoise

Bon appetit!!

Sri Lankan Cabbage Mallum

Cabbage is another vegetable that I think is underrated. Boiled to a pulp it is indeed bland and pretty tasteless but it need not be as the recipe below will show you.

Mallum or mallung is a Sri Lankan staple. The name literally means “mix up” and is usually a combination of shredded greens, onion, chilli, Maldive fish and coconut. I’m not a fan of Maldive fish so opt to leave it out and I find it tastes just as good. Mallums play an important part in nutrition in Sri Lanka because this is how a lot of people get their iron as beef is not commonly eaten amongst rural Buddhist folk. These green concoctions are also rich in vitamins and provides the perfect accompaniment to rice (carbs) and dhal (protein) and other meat, fish or vegetable curries.

Mukunuwenna (Alternanthera triandra Lam) and Dandelion Leaves are the local green leaves commonly used in Mallum. The most famous Green sambol (mallum) is made from fresh Gotukola (Centella Asiatica).

Gotukola (Centella Asiatica)
Gotukola (Centella Asiatica)

For Western readers – you can substitute spinach, kale or any other spring greens.

However to please everybody today I have selected cabbage which is available everywhere. Any type of cabbage can be prepared in the following way but I have chosen your run-of-the-mill normal cabbage. If you don’t like cabbage – I dare you to try this and see if it will change your mind. It’s super easy and when you have mastered the cabbage mallum you can try it with other greens. This recipe serves six as a side dish to a main meal.

Ingredients for Sri Lankan Cabbage Mallum (or Mallung):

  • 2 tbsp oil (coconut, vegetable or sunflower)
  • ½ tsp black mustard seeds
  • ½ a cabbage, finely shredded
  • 1 onion, finely chopped
  • 1–2 (or 3) green chillies, seeded and chopped
  • ¼ tsp ground turmeric
  • 20g scraped coconut (fresh is best, frozen is ok…if you only manage to get the dry stuff I suggest soaking it in some coconut milk first)
  • 2 limes, juice of 1, plus 1 cut into wedges to serve
  • curry leaves (optional)
  • Salt and pepper to taste

Method:

  1. Heat a frying pan or wok until it smokes. Add the oil, then the mustard seeds. Add the cabbage, onion, chillies and curry leaves if using and stir-fry for about 2 minutes.
  2. Add the turmeric and coconut; stir-fry until the coconut has a dry texture (take care not to burn it). Quickly take off the heat, stir in the lime juice and a little salt and pepper, and serve.
Sri Lankan Cabbage Mallum
Sri Lankan Cabbage Mallum

I happily eat this with paratha roti but it is usually served as part of the rice and curry meal as an accompaniment.

Sri Lankan Brinjal Curry (by request)

Now you must know by now that brinjal (aubergine/eggplant) is one of my favourite vegetables. My friend Carmen requested a recipe for an eggplant curry and I’m only too pleased to oblige 🙂

Sri Lankan Brinjal Curry Recipe

(Adapted from Madhur Jaffrey’s World Vegetarian Cookbook)

Ingredients (to serve 2/3 as a side dish):

  • 1 very large brinjal (or 2 medium sized ones), sliced crosswise into 1/2-inch-thick slices
  • Salt and pepper to taste
  • 1 cup coconut milk
  • 1/2 tsp turmeric
  • 1 tsp chilli powder
  • 1 tsp coriander seeds, powdered
  • 1 tsp cumin seeds, powdered
  • 1/2 tsp fennel seeds, powdered
  • Juice of 1/2 lime or lemon
  • 2 tbsp canola oil or other vegetable oil
  • 1 large onion (or 2 small), thinly sliced
  • 2 sprigs of curry leaves (try basil if curry leaves are not available for a different but interesting alternative)
  • 2 tsp mustard seeds, powdered
  • 1/4 cup chopped coriander leaves for garnish

Method:

  1. Cover the brinjal slices with salt, pepper and 1 tbsp. of oil, and place on a baking sheet.
  2. Place the baking sheet under the grill and cook for four minutes until the slices are reddish-brown on top. (Grilling them in this way gives you a nice smokey flavour)
  3. Flip over and cook the other side for another 2-3 minutes.
  4. Take slices out of the grill and wipe off excess oil if required (this dish can get oily quickly so keep an eye on this if you aren’t a fan of too much oil)
  5. Cut the brinjal slices into quarters, add the turmeric, lemon juice, and chilli, fennel, coriander and cumin powders and mix well.
  6. Heat the other tbsp. of oil in a saucepan.
  7. Add the onion and fry until lightly brown.Add the or curry leaves and stir for a couple of minutes.
  8. Add the brinjal and cook, stirring, for about five minutes.
  9. Add the coconut milk and warm through. Add the mustard powder and mix well. Add salt if needed.
  10. Turn off the heat. Garnish with coriander leaves.

This tastes wonderful with some hot rotis, but it is also lovely with plain boiled rice.

Sri Lankan Brinjal Curry
Sri Lankan Brinjal Curry

Baba Ghannouj Recipe (Aubergine dip)

Those of you that regularly read my posts will know that I am a great fan of Aubergines (or Eggplant / Brinjal). Add to that my love of Middle Eastern influences in food (that includes Turkish & Jewish food too) and the following Baba Ghannouj recipe cannot fail to please me every time.

Baba Ghannouj Recipe (serves 4)

This classic Middle Eastern aubergine dip or spread, fragrant with garlic and smoky charred eggplant, is made even creamier with the addition of mayonnaise.

Ingredients:

  • 8 cloves garlic, unpeeled
  • 2 medium aubergines / brinjals
  • ⅓ cup fresh lemon (or lime) juice
  • ¼ cup plus 2 tbsp. tahini
  • 2 tbsp. mayonnaise
  • 1 tbsp. finely chopped parsley
  • 1 tsp. ground cumin
  • 1 tsp. paprika
  • Sprinkle of chilli powder
  • Salt and black pepper, to taste
  • Olive oil to serve

Method:

Place garlic cloves and aubergines (brinjals) on a baking sheet lined with tin foil, and grill until tender and charred all over, about 10 minutes for garlic, and about 40 minutes for aubergine (be sure to pierce the aubergine with a fork first to avoid an explosive mess!!). Peel and seed aubergines, and mash flesh with peeled garlic, lemon juice, tahini, mayonnaise, 2 tsp. parsley, the cumin, paprika, and salt and pepper in a bowl; sprinkle with remaining parsley and drizzle with olive oil.

Baba Ghannouj (credit: Todd Coleman)
Baba Ghannouj (credit: Todd Coleman)

Serve with crispy pitta bread and a fresh salad. Grilled or barbecued meats also go very well with this luscious dip. For you Sri Lankan die-hards out there, roti works well too!

Sri Lankan Pumpkin Curry recipe (by request)

Pumpkins are not just for Halloween, they are an extremely healthy vegetable and eaten regularly in Sri Lanka (where they are called Wattakka). Pumpkins are very low in calories (around 20 calories per 100 g). This makes it the perfect food for those watching their weight. They are extremely rich in potassium and have a lot of magnesium and iron as well.

The bright orange fleshy part of a pumpkin is loaded with beta-carotene, which is an important antioxidant that helps us fight toxins and free radicals in our bodies.

Whilst buying pumpkins for cooking a curry, choose the ones with a complete stem attached to the top. This usually means that the vegetable is fresh and will store for longer without going off.

Wattakka (Pumpkin)
Wattakka (Pumpkin)

Ingredients for Sri Lankan style Pumpkin (Wattakka) Curry:

  • One large pumpkin, peeled and cut into 1 inch chunks
  • 2 tablespoons of rice
  • 2 tablespoons of grated coconut (fresh is best but frozen is ok too – ensure you defrost before using)
  • 1 tablespoon vegetable oil
  • 1 large onion, coarsely chopped
  • 2 green chillies, finely chopped
  • Sprig of Curry leaves (optional; 3 or 4 bay leaves are an alternative)
  • 1/2 tsp fenugreek seeds
  • 1/2 tsp turmeric powder
  • 1 tsp chili powder
  • 1 tsp curry powder (the normal variety, not the darker roasted one which is more for meat dishes)
  • 1 piece of cinnamon (optional)
  • 2 cloves of garlic, crushed or chopped
  • 1 cup (half pint) of coconut milk
  • 1 tbsp of ground mustard seeds
  • Salt and pepper  to taste

Method:

  1. First roast the rice and grated coconut in a pan till golden brown but not burnt. Let it cool.
  2. Stir fry the onions, green chillies, garlic, curry leaves, fenugreek, cinnamon, chili powder, curry powder and turmeric for a few minutes. Add the pumpkin pieces. Stir fry for a couple of minutes. Season with salt. Add a cup of water. Cover and cook for a few minutes.
  3. Now grind the rice, coconut mixture into a powder. Dissolve in coconut milk and add to the pumpkin. Add the ground mustard and cook a couple more minutes. Adjust salt to taste.
  4. Serve hot with rice.
Sri Lankan Pumpkin Curry
Sri Lankan Pumpkin Curry