Permjit’s Chicken Curry

Chicken Curry

Curry, a general name that sends most salivary glands into over drive.   This recipe has journeyed from India, Africa, America and Europe delighting the taste buds of many and providing dietary medicinal benefits as well. The following curry sauce is easy to do.  Follow the directions to achieve a tasty dish just by simply layering in the flavors.

Two important tricks to making this recipe are:  1. Keep 2 cups of water on hand to slow down cooking . 2. Constantly stir to prevent food from overcooking.  Serves 6

  • 2 onions finely minced (emulsified)
  • 1/2 c.  oil (may use:  sunflower, vegetable, canola, peanut , or olive)
  • 2-3 bay leaves
  • 1 tsp Roasted Cumin (may warm cumin in a dry pan over low heat for 1 minute)
  • 2 cups water (to be used in small amounts through out cooking)
  • 1 Tbsp Ginger
  • 4 Green Chilies diced (may add 2 more chilies for a spicy flavor)
  • 2 Tbsp Minced Garlic (5 Garlic Cloves)
  • ¼ c yogurt
  • 2 Tbsp Tomato Paste
  • 2/3 c Tomato Sauce
  • 5 lb’s( or 2 kilo) cubed chicken
  • ½ c Cilantro
  • 1 ½  tsp Salt
  • ½ tsp Saffron or Tumeric
  • 2 tsp Fenugreek (or Methi Sookhi)
  • 1 tsp Cumin

Begin by peeling and then mincing 2 onions add 1/4 cup water to emulsify the onions.

Over medium heat, add oil to a large pan along with onions, cumin and bay leaves. Allow ingredients to saute` for 8 minutes until brown, stirring constantly as to not burn! Next, stir in 1/2 cup water to slow down cooking and prevent onion from burning.

Combine ginger into onion base and allow to cook for 2 minutes constantly stirring. Blend in Chiles and Garlic saute` for 1 minutes.  Add 1/4 cup water.

Incorporate the cubed chicken breasts  into onion and spice base, the chicken is white after 5 minutes.

Add in the Yogurt, Tomato Paste and Tomato Sauce always stirring for about 5 minutes.

Lastly stir in one at a time, cilantro, salt, saffron/turmeric, Fenugreek, Cumin add in rest of water (about 1 cup of water.) Allow all flavors to simmer together for about 2 minutes.  DONE!!!

Serve with Paratha bread,Spiced RiceRaita


Does Your Diet Lower Inflammation?

How can foods impact inflammation? Discover which foods work best for YOU!

Inflammation, (while part of a healthy immune response), is increasingly thought to play a leading role in encouraging a number of major killers, such as:   cancer, diabetes, heart disease, stroke, and Alzheimer’s. Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues, or causing cancer genetic mutations, or the bursting of artery plaque.

What you eat, though, helps determine how much inflammation you produce. It is critical to realize the importance that Omega-3’s play in keeping at bay certain disease or in healing the body.  Doctor’s will also promote a diet rich in Omega-3’s after surgery or to reduce swelling after the body has undergone any type of trauma. Certain foods are inflammation-fighting and should be consumed in abundance (mainly plant or seafood) while other foods can promote and prolong inflammation (animal fats and white flour). Some recommendations:


Omega-3 fats. These are among the BEST and most potent anti-inflammatory foods. Best sources: fatty fish like Salmon, Sardine, Anchovies and Tuna; Dark Leafy Greens: Broccoli, Kale, Chard, Spinach, Seaweed. Walnuts and other nuts; Flaxseed, Pumpkin Seeds; and Extra Virgin Olive Oil. Herbs and Spices: Basil, Oregano, Cloves, Marjoram, Tarrogan, SPearmint, Capers, Prepared Yellow Mustard, Peppermint, Thyme, Saffron, Bay Leaf, Chili Powder, Turmeric, Rosemary, Curry.

Colorful produce. Red Onions, Tomatoes, Prunes, Red Grapes, ALL Berries, Pomegranates, and Oranges all are packed with  flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and Turmeric, Cinnamon either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some freshly chopped Sage, Rosemary and minced Garlic.

Peanuts, Chocolate, Red wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate,  at 70% or higher cacao which protects against inflammation. Great News for the research suggests that hot cocoa will also benefit the body’s health. Eat the peanuts right out of the shell in order to maximize reseveratrol intake.


Animal fats. Foods high in whole milk dairy are:  cheese, butter, margarine, ice cream.  Additionally:  egg yolks,  red meat, poultry skin,   All which contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Omega-6 fats. While Omega 3 fats make a healthy impact on your body, it’s been found that Omega 6’s  trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats. Thanks to much research and the FDA getting behind the 8-Ball, trans-fats are all but gone from packaged foods as research shows they drive inflammation. Now they’re on nutrition labels, so they’re easier to avoid.

Rancid fats. CRITICAL to anyone who leaves the kitchen “to check on something” only to return and find that they have heated oil to the point that it’s smoking.  Besides the fact that smoking oil changes the flavor of a dish, it oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and any old chocolate stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.

Low Sodium Rubs, Marinades and Glaze

 Great for Grilling and Barbecuing Meats and Poultry 

Cajun Spice Rub

2 Tbsp Paprika, 1 Tbsp ground Cumin, 1 Tsbp dried Thyme, 4 mined garlic cloves, 1 diced onion, 1 Tbsp dired Oregano1 tsp black pepper, 1 tsp Gound Cayenne

Allspice, Garlic, Marjoram, Parsley ,Thyme   • Mix 1 tsp of each and rub into any any red meat.

Marjoram, Rosemary, Tarragon, Lemon Zest    • Combining 1 tsp of each spice and the zest of half of lemon rub into the chicken or turkey.

Cayene, Gound Cumin, Garlic to spice up your meats.  Mix together1 Tbsp Cumin, 1 tsp Cayene, 2 minced Garlic  and rub into meat.


Soy Sauce, Garlic, Olive Oil, Balsalmic Vinegar Great for Pork!

2 Tbsp Reduced Sodium Soy Sauce,

2 minced garlic

1 Tbsp Olive Oil,

3 Tbsp Balsalmic Vinegar.

Place meat inside 1 gallon plastic bag and let marinade for two hours. May store in refrigerator for up to three days.

Basic Wine Marinade

1/4 (60 ml) cup olive oil,

1/4 (60 ml) Red Wine (RED MEATS) and White Wine (WHITE MEATS),

1 onion grated,

2 garlic cloves minced,

1 tbsp herbs (oregano, rosemary, marjoram, or bay leaf, or Italian Seasoning),

1 tsp pepper,

and 1/4 tsp salt.

Combine all ingredients with meat into a 1 gallon plastic bag.  Allow to marinade for 2-4 hours and up to 48 hours.


Rum Glaze

1/2 cup (100g) brown sugar

2 Tbsp dark rum

grated zest of 1 lime

Juice of 1 lime

1 Tbsp dry mustard

Mix all ingredients together.

Coat meat with a Dry Rub of your choice. Cook over low heat. Brush on glaze at end of cooking time.

Mango Mustard Glaze

2 1/2 tbsp mango chutney

1 1/2 tbsp Dijon mustard

1 1/2 tbsp apricot jam

3 -5 drops Tabasco Sauce

Mix all ingredients together then brush over cooked meat.  Return to grill and continue cooking for 15-20 minutes make sure that it glazes, but does not burn.

By Kimberly Crocker

Low Sodium Dietary Tips

Adjusting flavor, while reducing salt.  Mildy palate pleasing herbs in all your favortie dishes.

Basil, Marjoram, Oregano, Parsley, Rosemary, Sage, Thyme, Garlic, Onion   • Use each alone or mix them together.

• BASIL, OREGANO, PARSLEY taste great in tomato sauces, (use low sodium tomatoes or tomato sauce).   Serve the sauce with pasta or rice. 

  • Fresh minced garlic and diced onion sauté in a 2 Tbsp oil for 7 minutes on med low. Add tomato sauce simmer for 20 minutes, add oregano and parsley, OR basil at end.
  • With 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION saute` in pan on medium low for 7-10 minutes and then add to your favorite bean dish.
    • Try any of these herbs in your steamed vegetables or in soups.
  • Chives, Dill, Parsley ,Tarragon       • Steam any one of these with your vegetables or with fish.
  • • Tarragon is great in soup.
  • • Dill is great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream.
  • Chives and parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.

Allspice, Garlic, Marjoram ,Parsley ,Thyme       • Mix these herbs and spices together and rub into any meat, poultry, or pork  for a terrific dish.
Marjoram, Rosemary, Tarragon             • Combine spices and rub into the chicken or turkey (with the skin removed) and steam it.
Curry powder, Turmeric, minced Garlic and diced Onions   • Saute` in 2-3 Tbsp olive oil for 7 minutes on med low temp, then add tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor.