The Murray Curry

I am passionate about flavoursome, light Indian cooking and a firm believer in the health benefits of spices. With Wimbledon fever upon us, I wanted to create a light and brothy curry, packed with energy enhancing and health boosting ingredients such as chia seeds spices and wholegrain rice, to give Andy Murray the extra edge he may need to clinch the Wimbledon title.

With a summer of sport ahead of us, this is a perfect time to give healthy Indian cooking a try. Here is my recipe so you can try it at home…

Serves 4-5

  • 4tbsp vegetable oil
  • 1 large onion, peeled and sliced
  • 4 tbsp Goan red spice paste (see recipe below)
  • 4 large tomatoes, chopped
  • Salt, to taste
  • 700g chicken joints, skinned
  • 1 tbsp chia seeds

Goan Red Spice Paste

Makes 100ml

  • 2 largish, mild, fresh red chillies, deseeded
  • 1 tsp cumin seeds
  • 1½ tsp coriander seeds
  • 3 cloves
  • 6 black peppercorns
  • ¾ tsp turmeric
  • 9 large cloves of garlic, peeled
  • 1cm piece of fresh ginger, peeled
  • good-sized piece of cinnamon
  • 1tsp tamarind paste
  • ¾ tsp sugar
  • ¾ tsp salt
  • 5tbsp white wine vinegar

Blend all the ingredients together to make a fine paste.*

Heat the oil in a large non-stick saucepan. Add the onion and cook until browned, around 10 minutes. Add the spice paste and cook, stirring, for 2-3 minutes.

Add the tomatoes and salt, cover and cook for 10 minutes or until the tomatoes have softened and reduced. Uncover the pan and toss the tomatoes in their own juices for another 6-8 minutes or until they have become a good shade darker.

Add the chicken and toss well in the pan for a few minutes. Add 250ml water, bring to the boil and cover. Cook over a low heat for 20 minutes if the joints are small, 25 minutes if large. Uncover, turn the heat up and boil off the excess moisture in the pan, tossing the chicken in the reducing gravy all the time. Doing this for 3-4 minutes will finish off the chicken, deepen the flavour and darken the colour. The gravy should be a dark red and quite thick.

Serve with wholegrain brown rice.

* The paste can be stored in a sterilized jar in the fridge for 1 week.