Pumping Marvellous

Healthy Eating Recipe for Heart Failure Patients

Main Course – Chicken Tikka Masala

This recipe represents 6 servings

Ingredients

3 tablespoons of 0.1% fat natural yoghurt

2 teaspoons of crushed fresh garlic

2 teaspoons of crushed ginger

1 tablespoon of black ground pepper

1 tablespoon of red chilli paste (you can use dried chilli powder and mix with a little water and lemon juice to make a smooth paste)

450g / 1lb of chicken breasts (skinless) diced into small chunks

1 tablespoon of rapeseed oil

1 teaspoon of cumin seeds

1 medium strong onion – chopped

1 tablespoon of fenugreek leaves (methi) alternative is ground fenugreek / methi

4 tablespoons of tomato puree

1 teaspoon of garam masala

1 1/2 teaspoons of cumin powder

1/2 teaspoon of ground coriander

2 tablespoons of low-fat creme fraiche

1 tablespoon of chopped coriander leaves

Method

Mix the yoghurt, garlic, ginger, black pepper and chilli paste together in a bowl. Once this is mixed drop the chicken into the bowl and cover the chicken with the mix. Cover the bowl with food wrap and place in the fridge for at least two hours.

Heat the oil in a large pan to a medium heat and fry the cumin seeds for around 30 seconds and then add the chopped onion. Keep on a medium heat and brown the onions. Once done remove the onions and place in a small bowl.

Remove the chicken from the fridge, wipe off the excess yoghurt and sear the chicken pieces on a high heat in the frying pan. You are looking to just sear the chicken so just cook for 5 mins. Once the chicken has been browned then add the rest of the yoghurt and spice mix along with the onions which you put aside. The reason for adding the yoghurt mixture to the seared chicken is that you will struggle to sear the chicken with all the yoghurt in the frying pan. Stir all this in and cook for 1 minute.

Stir in the fenugreek, tomato puree, garam masala, cumin and coriander powder.

Reduce the heat and simmer for 20 minutes until the chicken is cooked and the liquid as reduced to a think paste. You will need to stir this to ensure it doesn’t burn.

At the very last minute stir in the creme fraiche and fresh coriander leaves.

On serving squeeze fresh lemon juice over the dish.

The dish should be served with either boiled basmati rice or split a pita bread and add the tikka pieces with fresh sliced onion and fresh sliced tomato. Why don’t you try some Raita in the pitta as well

Image via Wikipedia

 

Carers 12 Days of Christmas Special – Day 6

Food is ever so important – you are what you eat

Stress can affect eating habits in different ways. Some people will eat anything they can get their hands on, particularly carbohydrates. Others tend to go into a “starvation” mode and not eat much at all. These are both normal reactions, as our bodies behave differently when we are chronically stressed. However, neither of these responses will help relieve stress or contribute to a healthy body and mind.

Maintaining good nutrition habits is tough for anyone, but it’s especially difficult for a carer. Often your loved one is on a special diet or has a particularly selective appetite. There may be other family members to feed, and your time and energy are certainly limited. But you’ve still got to eat correctly. Good nutrition is a habit that you have to consciously cultivate. It begins at the supermarket. Learn to read labels. Start buying foods that benefit your body and mind. If you don’t bring it home, you can’t eat it.

You can train yourself to eat right, one food at a time. Your goals should include foods low in saturated fat, transfat, cholesterol and sodium (salt), and lots of fruit and vegetables every day, whole-grain/high-fiber foods, lean meats, poultry, fish (at least twice per week), and fat-free or low-fat dairy products. You should also use monounsaturated and polyunsaturated fats. Also, cut back on beverages and foods with added sugars and salt. If you’re not going to eat much, at least eat smart. Foods that have a lot of “bang-for-the-buck” include deeply colored fruits and veggies (e.g., spinach, broccoli, carrots, berries and peaches), whole-grain/high-fiber foods (e.g., whole-wheat, oats/oatmeal and brown rice), oily fish (e.g., salmon, trout and herring).

Vegetables and fruits are high in vitamins, minerals and fiber — and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and reduce your risk for cardiovascular disease by lowering your blood pressure. Eat deeply colored vegetables and fruits because they tend to be higher in vitamins and minerals than others.

Related articles

• Carers 12 Days of Christmas Special – Day 6 (pumpingmarvellous.com)
• Eating Your Way to Heart Health (everydayhealth.com)
• Helpful Hints to Instill Healthy Nutrition Habits for Children (prweb.com)