Luscious Low-Calorie Chicken Curry
I'm definitely a curry addict but I know that the average curry isn't very good for the waistline so I'm always looking for ways to make curries healthier without losing any of their gusto. The secret to this particular curry is the marinating because it allows the chicken to take on a lot of flavour without adding any unnecessary fat or high calorie ingredients.
This jalfrezi-style curry can be adapted to suit any palate by altering the amount of chilli added making it perfect for spice-lovers like me or for people who prefer a milder curry. Traditionally, a jalfrezi contains coriander but I cannot stand the stuff so I added basil instead (it was all I had in the fridge!) and I have to say the result was excellent. This recipe is easy, uses ingredients found in most kitchens and is perfect with the traditional British side dishes of chips (I made mine low calorie with low-cal spray instead of oil) and a pitta bread.
Luscious Low-Calorie Chicken Curry
Serves 4
For the marinade:
3 chicken breasts
2 lemons, juice only
1 tsp ground cumin
1 tsp ground coriander
1 tsp medium curry powder
2 tsp ground ginger
4 garlic cloves, crushed
salt and pepper, to taste
For the curry:
2 tbsp olive oil
2 red onions, finely chopped
2 red peppers, chopped into chunks
1-2 red chillies, finely chopped (remove seeds to reduce heat)
400ml chicken stock
4 tomatoes, seeds removed and cut into wedges
handful of chopped herb (coriander or parsley or basil)
Add all the marinade ingredients to a large bowl or a large freezer bag, mix thoroughly and cover the bowl with clingfilm or seal the bag and put it in the marinade in the fridge for two hours or overnight if possible.
Heat the oil in a large pan over a medium-high heat. Add the onions and red pepper and cook for 10 minutes until soften and lightly coloured. Add the chillies and continue to cook for 2 minutes. Then add the chicken and the marinade and brown for 10 minutes. Add the stock, bring to the boil and leave to simmer for 10 minutes.
Finally, add the tomatoes, leave to cook for 5 minutes then take the curry off the heat. Stir in the herb of your choice and serve with low fat chips and a pitta or rice and a chapati.
This jalfrezi-style curry can be adapted to suit any palate by altering the amount of chilli added making it perfect for spice-lovers like me or for people who prefer a milder curry. Traditionally, a jalfrezi contains coriander but I cannot stand the stuff so I added basil instead (it was all I had in the fridge!) and I have to say the result was excellent. This recipe is easy, uses ingredients found in most kitchens and is perfect with the traditional British side dishes of chips (I made mine low calorie with low-cal spray instead of oil) and a pitta bread.
Luscious Low-Calorie Chicken Curry
Serves 4For the marinade:
3 chicken breasts
2 lemons, juice only
1 tsp ground cumin
1 tsp ground coriander
1 tsp medium curry powder
2 tsp ground ginger
4 garlic cloves, crushed
salt and pepper, to taste
For the curry:
2 tbsp olive oil
2 red onions, finely chopped
2 red peppers, chopped into chunks
1-2 red chillies, finely chopped (remove seeds to reduce heat)
400ml chicken stock
4 tomatoes, seeds removed and cut into wedges
handful of chopped herb (coriander or parsley or basil)
Add all the marinade ingredients to a large bowl or a large freezer bag, mix thoroughly and cover the bowl with clingfilm or seal the bag and put it in the marinade in the fridge for two hours or overnight if possible.
Heat the oil in a large pan over a medium-high heat. Add the onions and red pepper and cook for 10 minutes until soften and lightly coloured. Add the chillies and continue to cook for 2 minutes. Then add the chicken and the marinade and brown for 10 minutes. Add the stock, bring to the boil and leave to simmer for 10 minutes.
Finally, add the tomatoes, leave to cook for 5 minutes then take the curry off the heat. Stir in the herb of your choice and serve with low fat chips and a pitta or rice and a chapati.
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