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MASLAHA’S COOKERY BOOK

Jagonari Women's Educational Resource Centre


183 - 185 Whitechapel Road E1 1DN, 020 73750520

The centre provides educational and social activities for Bengali women, including keep-fit, English & Arabic classes, health promotion activities, lunch club and daytime childcare.


Fresh n Fast cooking session: Community Kitchens

A great way to learn how to cook healthy, fresh and affordable meals. You can cook up to five meals to take back home to enjoy with your family. There may be a cost for the ingredients.

The sessions run on Friday, 2 - 5pm at the Francis Lee Community Centre, Clare House, Hawthorne Avenue, London E3 5PY.

Phone Jubeda Hussain (Bromley by Bow Health Trainer Team) on 020 8709 9703 or 07507 556923. You can also email [email protected]

Recipes


Healthy options

Spiced lamb with pitta

• 150g (5oz) lean minced lamb
• 1/2 teaspoon ground cumin
• pinch chilli flakes
• 1 tablespoon fresh coriander, chopped
• 1 small clove garlic, crushed
• 1 small onion, finely chopped
• a little beaten egg
• 2 or 3 small pitta breads (or 1 or 2 large)
• 1 large tomato, chopped
• 25g (1oz) white cabbage, finely sliced
• 1 tablespoon natural yogurt

 
Instructions
1. In a small bowl, mix together the lamb, cumin, chilli flakes, coriander, garlic and onion.
2. Leave for at least 10 minutes to allow the flavours to develop.
3. Then add enough egg to bind, form the mixture into 4 sausage-shapes, and press each on to a skewer.
4. Place under a hot grill for 2-3 minutes on each side, until cooked through. Set aside and keep warm.
5. Sprinkle the pittas with a little water and place under the grill for 1 minute to brown, turning halfway through cooking. Serve the pittas filled with the lamb, tomato, cabbage and yogurt.

Moroccan Style Chicken


• 4 large skinless chicken thighs
• 4 cinnamon sticks
• 2 cloves garlic, crushed
• 2 teaspoons paprika
• 1 teaspoon cumin
• 1 tablespoon olive oil
• 2 carrots, chopped
• 150g/5½oz French beans, halved
• 1 teaspoon tumeric
• 50g/1¾oz green olives
• 75g/2¾oz ready-to-eat dried apricots
• grated rind and juice of 1 lemon
• 2 tablespoons fresh mint chopped, plus a little to garnish
• 200ml/7fl oz chicken stock
• salt and freshly ground black pepper
Instructions
1. Wrap each chicken thigh around a cinnamon stick.
2. Mix together the garlic, paprika, cumin and half the oil. Place the chicken into a non-metallic dish, spoon over the spice mixture and coat, then leave to marinate for at least 1 hour.
3. Heat the remaining oil in a pan, add the chicken pieces (still wrapped around the cinnamon stick) and brown all over. Remove from the pan using a slotted spoon and set aside.
4. Add the carrot and beans to the pan, cook over a low heat for about 5-6 minutes. Stir in the tumeric, then add all the remaining ingredients to the pan, along with the chicken.
5. Pour over the stock, bring to the boil, cover and simmer for 12-15 minutes, until the chicken is tender.
6. Season, garnish with mint and serve with plenty of steamed couscous.


Murgh Salun (chicken curry)


• 1 tablespoon olive oil
• 2 large onions, chopped
• 4 cloves garlic, chopped
• 1 tablespoon fresh ginger, chopped
• 8 tomatoes, chopped
• 3 green chillies, finely chopped
• pinch salt
• 1½ teaspoons chilli powder
• 12 small chicken thighs
• 1½ teaspoons garam masala
• 4 tablespoons natural low fat yogurt
Instructions
1. Heat the oil in a pan, add the onion, garlic and ginger and fry until light brown.
2. Add the tomatoes, green chilli, salt and chilli powder, mix well and continue to cook until the onion is softened. Add 2 tablespoons water and stir.
3. Add the chicken pieces, to the pan with the garam masala, yogurt and 200ml/7fl oz water, cover and simmer for 8-10 minutes, until the chicken is cooked.

Spicy chickpeas, spinach and potatoes

• 1 teaspoon olive oil
• 1 onion, sliced
• 1 teaspoon chilli powder
• 1 teaspoon turmeric
• 1 teaspoon ground coriander
• 300g/10½oz cooked potatoes, cut into chunks
• 1 x 420g can chickpeas, drained
• 1 x 400g can chopped tomatoes
• 100g/3½oz baby spinach leaves
• 1 tablespoon fresh coriander, chopped
Instructions
1. Heat the oil in a non-stick frying pan, add the onion, chilli powder, tumeric and coriander and fry for 2-3 minutes.
2. Stir in the potatoes, chickpeas and tomatoes and simmer for 10-15 minutes until the potatoes are tender.
3. Add the spinach leaves and coriander into the chickpea mixture, heat through for 2-3 minutes, until the spinach has wilted, then serve.


Recipes courtesy of Diabetes UK