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Low Fat Chicken Curry

Low Fat Chicken Curry

This is a fabulously flavoured tangy curry which is packed with spice. It is worth investing in a food processor or a blender.


bar Low Fat Chicken Curry
You can make your sauces at the weekend and use them throughout the week. As an alternative to chicken, use parboiled mixed vegetables.

Picture by Werner Van Peppen

 
Serves 2-3
 
Ingredients:

2 tomatoes
2cm piece root ginger, peeled and roughly chopped
1 tsp rapeseed oil
2 skinless and boneless chicken breasts, chopped into 2cm pieces
3-4 garlic cloves, roughly chopped
1 green chilli, roughly chopped
½ tsp ground cumin
½ tsp ground coriander
¼ tsp turmeric
A pinch of salt
A pinch of garam masala (optional)
Some washed and chopped coriander leaves, for garnish

   
Method:  

With a knife, score the skin of the tomatoes. Place them in a bowl of hot water from the kettle for about a minute. As the skin starts to come away from the flesh of the tomatoes, remove them from the water with a slotted spoon. Once they are cool enough to handle, peel away the skin. Place them in a food processor with the root ginger and blend until almost smooth.

Heat the oil in a non-stick frying pan and tip in the chicken. Fry for ten minutes until lightly browned on the outside. Remove the chicken and set aside. Put the garlic and green chilli in the pan and sauté for 1-2 minutes. Make sure they don't burn. Add the blended tomatoes to the pan and cook for a minute. Tip in the cumin, coriander, turmeric and salt and cook for another minute. Return the chicken to the pan and mix well for a minute.

Swill 150ml of water in the blender and pour into pan. Simmer for 6-8 minutes. Sprinkle the garam masala, if using and garnish with coriander leaves. Serve hot with plain basmati rice.

 

(c) 2012

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