Indian curries, especially those that are cream based, are notoriously high in fat, which makes it hard for those of us with weight loss aspirations to enjoy them.
- 1 chicken breast - diced
- 2 tsp. Garam Masala (located in spice aisle)
- ¼ tsp. salt
- 1 cup natural yoghurt
- Pinch turmeric
- ¼ pinch of cinnamon
- ¼ tsp. nutmeg
- 2 tbsp. lemon juice
- Pinch of ground chilli (or chilli paste)
- ¼ cup plain flour
- 2 tsp. canola or veg oil
- 3 cloves garlic, minced
- 1 onion, diced
- 2 tbsp. light cooking cream
- 3 tsp. minced fresh ginger
- 1 can diced tomatoes,
- Handful chopped fresh coriander (optional)
- 1 cup steamed rice (we use Basmati rice)
- In a small bowl mix the garam masala, turmeric, ½ the cumin, cinnamon, flour and salt.
- In a large bowl or zip lock bag place the diced chicken and ¼ teaspoon of the spices, yoghurt, mixing until chicken is coated. Keep the left over spices for later.
- Heat 1 tsp. oil in a medium non stick frypan over medium-high heat. Add the onion and soften for 5 minutes, then set aside in a bowl. Heat the remaining oil in the pan over med-low heat. Add the diced chicken and cook for a couple of minutes until all sides are browned. Set aside in a bowl.
- Add the onion back into the pan with garlic ginger,chilli, cumin, nutmeg, stirring, do not burn, just let the aromas come alive. This should take 1 minute. Add the rest of the spice mix and cook for a further 30 seconds. Add the canned tomatoes and simmer for 4-5 minutes stirring often, squeeze of lemon. Now add the cream, stir and then add the chicken. Simmer over low heat until the chicken is cooked through, this should take around 5 mins, in the last minute stir in the yoghurt,. Add the fresh coriander.
- Serve with rice and garnish with coriander and a drizzle of yoghurt.
Servings: 2 Serving size:522g
|Average Serve||Average 100g|
|Energy||2040 kJ||391 kJ|
|487 Cal||93 Cal|
|Protein||50.9 g||9.7 g|
|Fat, total||13.1 g||2.5 g|
|- Saturated||4.0 g||0.8 g|
|Carbohydrate||36.3 g||6.9 g|
|- Sugars||10.0 g||1.9 g|
|Sodium||320 mg||61 mg|
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