20 mins prep
1 hour cooking
2 Garlic cloves, crushed
1 Lemon, juiced
5 cm Ginger, grated
4 tbsp Olive Oil
4 Chicken breast fillets, cubed
2 x 400g Tinned Chopped Tomatoes
2 Garlic cloves, crushed
1 Bay Leaf
1 Red Chilli, finely chopped
1 tbsp Tomato Ketchup
1/2 Lemon, juiced
1. To make the marinade put the garlic in a bowl with a little salt and work in to a paste. Stir in the lemon juice and ginger with 2 tbsp of the olive oil and season generously with pepper. Add the chicken and mix then set aside to marinade.
2. Blitz the tinned tomatoes with a hand blender then force through a sieve into a medium sized saucepan. Add the garlic, bay leaf, chilli and a pinch of salt then bring to a gentle simmer and cook for about 40 mins or until the sauce thickens.
3. Force the sauce through the sieve again into a large saucepan (that is big enough to hold the chicken too). Add the ketchup and lemon juice, season then set aside.
4. In a wok, over a high heat add the remaining oil and swirl around the pan. Add the chicken to the wok, discarding any excess marinade juice. Turn the heat down to medium, season and stir fry the chicken for a few minutes until it starts to golden.
5. Transfer the chicken from the wok into the saucepan and combine with the sauce. Simmer for 10-15 mins then serve with rice and rocket.
– Chicken’s vitamin B3 and B6 content will help to maintain a healthy nervous system. A useful source of protein, and low fat if the skin is removed, chicken contributes to the growth and repair of all the body’s cells.
– Garlic helps boost heart health by actively lowering cholesterol levels, and allicin, a volatile oil found in the bulb, may help suppress the formation of tumors. It is also a powerful antioxidant, thanks to its amino acids, helping it to enhance overall immune function.
– Ginger boosts the circulation and helps the body to detoxify.
– Brown rice is dense in B vitamins, while its protein levels help to build muscles, skin and hair. It is also a good source of zinc and trace minerals, such as magnesium, phosphorus and copper, which all build resistance to infections.
– Rocket contains high levels of vitamin C, a powerfully antioxidant nutrient that helps to prevent the body against toxins and boosts resistance to viruses and other infections. It’s also rich in beta-carotene, which the body uses to make cancer-fighting vitamin A and contains high concentrations of sulphoraphane, a substance shown to have potent anti-cancer properties.
– Lemon is a powerhouse vitamin C and contains limonene, a chemical which has been shown to slow the rate of cancer growth.
– Tomatoes are also full of vitamin C. They are also packed with lycopene, a type of caroenoid, that helps to prevent cancer. Tomatoes contain high levels of beta-carotene – necessary for the production of vitamin A. This helps to maintain a healthy thymus gland, which plays a vital role in immune response. In addition, tomatoes are a good source of vitamin E, which helps to protect the body from toxins.
(Source: The Top 100 Immunity Boosters by Charlotte Haigh)