eCook Meal
UPPER BLOEM’S CAPE MALAY CHICKEN
with creamy curry sauce, charred broccoli & caramelised seeds
This homage to Cape Malay cuisine is a fusion of two of the first recipes my partner Henry and I offered when we opened Upper Bloem. With coconut cream, tender chicken breast, and fresh coriander, it’s all about warmth, texture, and flavour.
Serving guide
Choose your portion size.
ROAST VEG
Preheat the oven to 190°C. Deseed the Butternut halves and cut into 1.5cm thick half-moons. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and caramelised. At the halfway mark, flip the butternut half-moons over and add the broccoli pieces to the tray. Return to the oven for 10-15 minutes until the broccoli is slightly charred and cooked al dente.
CARAMELISED SEEDS
Place a deep pan (that has a lid) over a medium heat. When hot, toast the seed mix for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and spread out on a roasting tray. In a bowl, combine the Honey with 1 tsp of oil and the African Rub to taste. If the honey is too hard, pop it in the microwave for 5-10 seconds before combining. Pour the honey and spice mixture over the toasted seeds, season, and toss to coat. Pop in the oven for 5-6 minutes until caramelised, shifting halfway.
PAR-COOK THE Chicken
Pat the Chicken breast dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the chicken on one side for 2-3 minutes until that side is golden. (You do not need to cook the other side in this step.) Remove from the pan and set aside.
CURRY SAUCE
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 3-4 minutes until golden brown, shifting occasionally. Add the Cape Malay Curry Paste and fry for 30-60 seconds until fragrant. Pour in the coconut cream and stir through the paste and onions until well combined. Bring to a simmer and cook for 4-5 minutes until reduced and thickened, stirring occasionally.
CURRY-POACHED Chicken
Once the sauce has thickened, add some seasoning and a squeeze of Lemon juice to taste. Put the Chicken back in the pan with the uncooked side facing down in the sauce. Pop on the lid and poach in the curry sauce for 8-10 minutes until cooked through and tender. Remove the pan from the heat on completion. Remove the chicken breast from the pan and slice into 4 pieces.
UPPER BLOEM DELIGHT
Serve up a helping of vibrant roast veggies. Top with the slices of curried Chicken breast and pour over the curry sauce. Garnish with the rinsed coriander leaves and the spicy, caramelised seeds and serve with a lemon wedge on the side. Perfection!
ROAST VEG
Preheat the oven to 190°C. Deseed the Butternut halves and cut into 1.5cm thick half-moons. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and caramelised. At the halfway mark, flip the butternut half-moons over and add the broccoli pieces to the tray. Return to the oven for 10-15 minutes until the broccoli is slightly charred and cooked al dente.
CARAMELISED SEEDS
Place a deep pan (that has a lid) over a medium heat. When hot, toast the seed mix for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and spread out on a roasting tray. In a bowl, combine the Honey with 1 tbsp of oil and the African Rub to taste. If the honey is too hard to mix, pop it in the microwave for 5-10 seconds before combining. Pour the honey and spice mixture over the toasted seeds, season, and toss to coat. Pop in the oven for 7-8 minutes until caramelised, shifting halfway.
PAR-COOK THE Chicken
Pat the Chicken breasts dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the chicken on one side for 2-3 minutes until that side is golden. (You do not need to cook the other side in this step.) Remove from the pan and set aside.
CURRY SAUCE
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 5-6 minutes until golden brown, shifting occasionally. Add the Cape Malay Curry Paste and fry for 30-60 seconds until fragrant. Pour in the coconut cream and stir through the paste and onions until well combined. Bring to a simmer and cook for 5-6 minutes until reduced and thickened, stirring occasionally.
CURRY-POACHED Chicken
Once the sauce has thickened, add some seasoning and some Lemon juice to taste. Put the Chicken back in the pan with the uncooked sides facing down in the sauce. Pop on the lid and poach in the curry sauce for 8-10 minutes until cooked through and tender. Remove the pan from the heat on completion. Remove the chicken breasts from the pan and slice each one into 4 pieces.
UPPER BLOEM DELIGHT
Serve up a helping of vibrant roast veggies. Top with the slices of curried Chicken breast and pour over the curry sauce. Garnish with the rinsed coriander leaves and the spicy, caramelised seeds and serve with a lemon wedge on the side. Perfection!
ROAST VEG
Preheat the oven to 190°C. Deseed the Butternut halves and cut into 1.5cm thick half-moons. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and caramelised. At the halfway mark, flip the butternut half-moons over and add the broccoli pieces to the tray. Return to the oven for 10-15 minutes until the broccoli is slightly charred and cooked al dente.
CARAMELISED SEEDS
Place a deep pan (that has a lid) over a medium heat. When hot, toast the seed mix for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and spread out on a roasting tray. In a bowl, combine the Honey with 1 tbsp of oil and the African Rub to taste. If the honey is too hard to mix, pop it in the microwave for 5-10 seconds before combining. Pour the honey and spice mixture over the toasted seeds, season, and toss to coat. Pop in the oven for 7-8 minutes until caramelised, shifting halfway.
PAR-COOK THE Chicken
Pat the Chicken breasts dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the chicken on one side for 2-3 minutes until that side is golden. (You do not need to cook the other side in this step.) Remove from the pan and set aside.
CURRY SAUCE
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 5-6 minutes until golden brown, shifting occasionally. Add the Cape Malay Curry Paste and fry for 30-60 seconds until fragrant. Pour in the coconut cream and stir through the paste and onions until well combined. Bring to a simmer and cook for 5-6 minutes until reduced and thickened, stirring occasionally.
CURRY-POACHED Chicken
Once the sauce has thickened, add some seasoning and some Lemon juice to taste. Put the Chicken back in the pan with the uncooked sides facing down in the sauce. Pop on the lid and poach in the curry sauce for 8-10 minutes until cooked through and tender. Remove the pan from the heat on completion. Remove the chicken breasts from the pan and slice each one into 4 pieces.
UPPER BLOEM DELIGHT
Serve up a helping of vibrant roast veggies. Top with the slices of curried Chicken breast and pour over the curry sauce. Garnish with the rinsed coriander leaves and the spicy, caramelised seeds and serve with a lemon wedge on the side. Perfection!
ROAST VEG
Preheat the oven to 190°C. Deseed the Butternut halves and cut into 1.5cm thick half-moons. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 35-40 minutes until cooked through and caramelised. At the halfway mark, flip the butternut half-moons over and add the broccoli pieces to the tray. Return to the oven for 15-20 minutes until the broccoli is slightly charred and cooked al dente.
CARAMELISED SEEDS
Place a deep pan (that has a lid) over a medium heat. When hot, toast the seed mix for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and spread out on a roasting tray. In a bowl, combine the Honey with 2 tbsp of oil and the African Rub to taste. If the honey is too hard to mix, pop it in the microwave for 5-10 seconds before combining. Pour the honey and spice mixture over the toasted seeds, season, and toss to coat. Pop in the oven for 8-9 minutes until caramelised, shifting halfway.
PAR-COOK THE Chicken
Pat the Chicken breasts dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the chicken on one side for 2-3 minutes until that side is golden. (You do not need to cook the other side in this step.) Remove from the pan and set aside.
CURRY SAUCE
Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced Onion for 6-8 minutes until golden brown, shifting occasionally. Add the Cape Malay Curry Paste and fry for 30-60 seconds until fragrant. Pour in the coconut cream and stir through the paste and onions until well combined. Bring to a simmer and cook for 6-8 minutes until reduced and thickened, stirring occasionally.
CURRY-POACHED Chicken
Once the sauce has thickened, add some seasoning and some Lemon juice to taste. Put the Chicken back in the pan with the uncooked sides facing down in the sauce. Pop on the lid and poach in the curry sauce for 10-12 minutes until cooked through and tender. Remove the pan from the heat on completion. Remove the chicken breasts from the pan and slice each one into 4 pieces.
UPPER BLOEM DELIGHT
Serve up a helping of vibrant roast veggies. Top with the slices of curried Chicken breast and pour over the curry sauce. Garnish with the rinsed coriander leaves and the spicy, caramelised seeds and serve with a lemon wedge on the side. Perfection!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R252.60
for 4 servings · R63.15 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Coconut Cream needs 800 mlCoconut Cream 400 ml 400 ml at R39.99 · 2.0× packsR79.98
-
Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
-
Honey needs 40 mlOrganic Apple Cider Vinegar with Honey and Ginger 500 ml 500 ml at R139.99 · 8% of packR11.20
-
Broccoli Florets needs 600 gBroccoli Florets 300 g 300 g at R36.99 · 2.0× packsR73.98
-
Free-Range Chicken Breasts Skinless needs 4Sliced Free Range Smoked Chicken Breast 140 g R42.99 · whole pack (size can't be divided)R42.99
-
Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
-
Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
-
Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
Not in the Woolies basket — source these elsewhere:
- Spice and All Things Nice Cape Malay Curry Paste
- Pumpkin & Sunflower Seed Mix
- NOMU African Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for UPPER BLOEM’S CAPE MALAY CHICKEN?
The preparation time for UPPER BLOEM’S CAPE MALAY CHICKEN with creamy curry sauce, charred broccoli & caramelised seeds is between 20 and 35 minutes.
What is the total time required to make UPPER BLOEM’S CAPE MALAY CHICKEN with creamy curry sauce, charred broccoli & caramelised seeds?
The total time required to make UPPER BLOEM’S CAPE MALAY CHICKEN with creamy curry sauce, charred broccoli & caramelised seeds is between 45 and 60 minutes.
How many servings does UPPER BLOEM’S CAPE MALAY CHICKEN provide?
4 servings
What are the main ingredients in UPPER BLOEM’S CAPE MALAY CHICKEN?
Broccoli Florets, Butternut, Chicken, Chicken Breast, Coconut Cream, Fresh Coriander, Honey, Lemon, Nomu African Rub, Onion, Pumpkin & Sunflower Seed Mix, Spice and All Things Nice Cape Malay Curry Paste
What is the nutritional information of UPPER BLOEM’S CAPE MALAY CHICKEN?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare UPPER BLOEM’S CAPE MALAY CHICKEN?
CARAMELISED SEEDS: Place a deep pan (that has a lid) over a medium heat. When hot, toast the seed mix for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and spread out on a roasting tray. In a bowl, combine the honey with 1 tbsp of oil and the African Rub to taste. If the honey is too hard to mix, pop it in the microwave for 5-10 seconds before combining. Pour the honey and spice mixture over the toasted seeds, season, and toss to coat. Pop in the oven for 7-8 minutes until caramelised, shifting halfway. UPPER BLOEM DELIGHT: Serve up a helping of vibrant roast veggies. Top with the slices of curried chicken breast and pour over the curry sauce. Garnish with the rinsed coriander leaves and the spicy, caramelised seeds and serve with a lemon wedge on the side. Perfection! ROAST VEG: Preheat the oven to 190°C. Deseed the butternut halves and cut into 1.5cm thick half-moons. Spread out on a roasting tray, coat in oil, and season. Roast in the hot oven for 30-35 minutes until cooked through and caramelised. At the halfway mark, flip the butternut half-moons over and add the broccoli pieces to the tray. Return to the oven for 10-15 minutes until the broccoli is slightly charred and cooked al dente. PAR-COOK THE CHICKEN: Pat the chicken breasts dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the chicken on one side for 2-3 minutes until that side is golden. (You do not need to cook the other side in this step.) Remove from the pan and set aside. CURRY SAUCE: Return the pan to a medium heat with another drizzle of oil. When hot, fry the sliced onion for 5-6 minutes until golden brown, shifting occasionally. Add the Cape Malay Curry Paste and fry for 30-60 seconds until fragrant. Pour in the coconut cream and stir through the paste and onions until well combined. Bring to a simmer and cook for 5-6 minutes until reduced and thickened, stirring occasionally. CURRY-POACHED CHICKEN: Once the sauce has thickened, add some seasoning and some lemon juice to taste. Put the chicken back in the pan with the uncooked sides facing down in the sauce. Pop on the lid and poach in the curry sauce for 8-10 minutes until cooked through and tender. Remove the pan from the heat on completion. Remove the chicken breasts from the pan and slice each one into 4 pieces.
What should be prepared from my kitchen to make UPPER BLOEM’S CAPE MALAY CHICKEN?
Broccoli Florets, Butternut, Chicken, Chicken Breast, Coconut Cream, Fresh Coriander, Honey, Lemon, Nomu African Rub, Onion, Pumpkin & Sunflower Seed Mix, Spice and All Things Nice Cape Malay Curry Paste
How many calories does UPPER BLOEM’S CAPE MALAY CHICKEN have?
calories
How much fat content does UPPER BLOEM’S CAPE MALAY CHICKEN have?
grams