Low-fat Chicken Curry

bowl Serves 4

Ingredients

  • 500-600g g chicken breast or thighs, skin and bones removed
  • 3-4 Tbsp plain unsweetened yoghurt
  • 1 tsp paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp turmeric
  • 1 Tbsp canola oil
  • 1 onion, finely chopped
  • 1 tsp crushed garlic
  • 1 tsp crushed ginger
  • 1 tsp garam masala
  • 1 cup tomato puree
  • chopped fresh coriander to garnish (optional)
  • 1 1/2 cup rice cooked accordingly to packet direction
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How to Chop Herbs

Method

  • 1. Trim any remaining fat from the chicken and slice them into 2cm pieces. Place chicken pieces in a bowl with yoghurt, paprika, cumin, coriander and turmeric. Stir well to combine. Cover and refrigerate for an hour.

  • 2. Preheat oven to 200ºC. Place marinated chicken onto an oven tray lined with baking paper. Spread out the pieces into a single layer. Bake for 8-10 minutes until golden.

  • 3. To make the sauce, heat oil in a frying pan. Add onion, garlic and ginger. Cook for 2-3 minutes over a medium heat until golden. Add garam masala and cook for another minute.

  • 4. Add in tomato purée and 1/2 cup water. Cover with a lid and simmer gently for 5 minutes.

  • 5. Add chicken pieces to the sauce, along with any juices in the oven tray. Cover and simmer for another 5 minutes. Garnish with chopped coriander, if desired, and serve with rice.

  • Tip: For a creamier sauce, stir through an extra spoonful of yoghurt just before serving.

  • Courtesy of Food Magazine. Recipe by Sandra Kinniburgh.

  • Cost of meal is based on actual quantity or portion of each ingredient used to make the recipe. Click here For details and a full breakdown of meal cost.

By Food Magazine

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