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Recipe Ingredients


  • 3 chicken breasts on the bone, skin and all fat removed
  • 1 tsp turmeric
  • 2 tsp each cumin seeds and red chilli powder
  • 2 cinnamon sticks
  • 3 cardamom pods
  • 3 tbsp lemon juice
  • 2 tbsp tomato paste
  • 2 tomatoes, finely chopped
  • 2 cloves of garlic, finely chopped
  • 2 tbsp chopped fresh coriander
  • 1 green chilli, chopped (optional)
  • 1 cup plain low-fat yoghurt or buttermilk


  • 2 cups uncooked brown rice
  • 1 tsp salt
  • 1 cinnamon stick
  • 2 cardamom pods
  • 1 cup uncooked brown lentils
  • 3 potatoes, peeled and cubed
  • 1 tsp turmeric
  • 2 tsp sunflower oil
  • 3 onions, thinly sliced
  • ½ cup boiling water

Recipe Directions

  1. Marinade Cut chicken breasts into chunky pieces. Mix all the marinade ingredients together.
  2. Stir chicken into marinade and leave to stand for 1 hour or overnight.
  3. Rice Place rice, ½ teaspoon salt, cinnamon and cardamom with enough water in a pot. Simmer until the rice is cooked and drain.
  4. Meanwhile, cook lentils in a separate pot with enough water until tender and drain.
  5. Boil potatoes with the remaining ½ teaspoon salt and a pinch of the turmeric until tender. Drain.
  6. Heat oil in a large pot and fry onions until tender. Keep half the onions for garnish.
  7. Add chicken to onions in the pot and fry for a few minutes. Add marinade, reduce heat and cover with a lid. Simmer for 15 minutes.
  8. Place potatoes in a layer over the chicken. Spoon the lentils and rice in layers on top.
  9. Mix the turmeric with boiling water and pour over the rice.
  10. Spoon the fried onions on top. Cover with a lid and steam over a very low heat for 15 minutes or until warmed through.
  11. Serve with fresh coriander, a spoonful of low-fat yoghurt and salad.
  12. Season to taste.

This recipe, by Mumtaz Abdool, is taken from Cooking From The Heart, a cookery book compiled by food consultant Heleen Meyer. Pick up your free copy at Clicks.

Each Serving:

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