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Chicken and Tenderstem® bake with Durban spices

This African-inspired dish is a great weeknight meal packed with nutrients

Course Main Course
Cuisine African
Keyword gluten-free
Prep Time 30 minutes
Total Time 1 hour 30 minutes
Servings 4
Calories 715 kcal
Author Zoe Adjonyoh

Ingredients

  • 2 tbsp rapeseed or vegetable oil
  • 375-400 g chicken breast fillets sliced into 2cm strips
  • 1 onion peeled, finely diced
  • 200 g chestnut mushrooms thickly sliced or quartered
  • 1 1/2 tbsp Durban curry masala (see below)
  • Splash of sweet white wine or sherry
  • 400 g Tenderstem®
  • 400 g tinned cream of chicken soup
  • 200 ml mayonnaise

For the topping

  • 2 tbsp melted butter
  • 80 g mature cheddar cheese grated
  • 1 garlic clove peeled, finely chopped or minced
  • A few spring onions or 1/2 small red onion peeled, finely sliced
  • 50 g flaked almonds or breadcrumbs

For the Durban curry masala spice mix

  • 2 tsp coriander seeds
  • 2 tsp cumin seeds
  • 1 tsp cardamom seeds
  • 1/2 tsp fenugreek seeds
  • 2 cloves
  • 5 cm cinnamon stick
  • 6 tsp mild chilli powder
  • 1 tsp cayenne
  • 1/2 tsp ground ginger

Instructions

  1. Preheat the oven to 180oC/Gas Mark 4.

To make the Durban curry masala spice mix

  1. Toast the coriander, cumin, cardamom and fenugreek seeds with the cloves and cinnamon stick in a frying pan over a medium heat until fragrant. Grind them with the chilli powder, cayenne and ground ginger. Set aside 11⁄2 tbsp of the mix for the recipe and store the remainder in a sealed container.

  2. Heat the oil in a wide non-stick frying pan, add the chicken breasts and sear on both sides until they start to lightly crisp and turn golden

  3. Add the onions to the same pan and sauté lightly. Add the mushrooms and 1 tbsp Durban spice mix. Stir together to coat the chicken and vegetables evenly and cook for 2-3 minutes on a medium low heat. Add the wine or sherry and simmer for 4-5 minutes. Remove from the heat and set aside.

  4. Steam the Tenderstem® until tender to the bite, around 3-4 minutes.

  5. Combine the ingredients from the frying pan with the lightly steamed Tenderstem® in an ovenproof dish.

  6. In a separate bowl, mix together the chicken soup with the remaining 1⁄2 tbsp of the Durban spice blend and the mayonnaise (if using), mixing thoroughly before pouring evenly over the chicken and Tenderstem® in the tray.

To make the topping

  1. Combine the melted butter with the grated cheese, garlic and the spring onions or red onion. Spoon the mixture over the chicken, then sprinkle over the flaked almonds or breadcrumbs for a crunchy finish at the end. Bake for 30 minutes until golden.

Nutrition Facts
Chicken and Tenderstem® bake with Durban spices
Amount Per Serving
Calories 715 Calories from Fat 427
% Daily Value*
Fat 47.4g73%
Saturated Fat 9.9g62%
Sugar 8.8g10%
Protein 41.6g83%
* Percent Daily Values are based on a 2000 calorie diet.