Low-Fat Chicken Curry

A light jalfrezi-style curry featuring marinated chicken, peppers, and onions, served with a fresh cachumba salad and rice.

Estimated Nutrition

Per Serving Total
Calories 164 kcals 656 kcals
Carbohydrates 13.7 grams 54.8 grams
Fat 2.9 grams 11.6 grams
Protein 21 grams 84 grams
Cook Time
30 mins
Produces
4 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
15
ml
Fruits
1
piece
Lemon
juice only
2
piece
Limes
juice and zest
GrainsCereals
1
piece
Rice
cooked, for serving
Liquids
200
ml
Chicken Stock
or vegetable stock
Meat
3
piece
Chicken Breasts
skinless, trimmed and cut into bite-size pieces
NutsSeeds
20
ml
Garam Masala Powder
4 heaped tsp
5
ml
Salt
1 tsp for marinade
4
piece
Garlic
cloves, grated
0.5
bunch
Coriander
roughly chopped for garnish
0.5
bunch
Coriander
leaves and stalks finely chopped for salad
OilsFats
5
ml
Olive Oil
light
Vegetables
3
cm
Ginger
fresh root, grated
3
piece
Onions
thinly sliced
1
piece
Green Chillies
long, finely chopped
2
piece
Green Peppers
seeds removed and cut into chunks
4
piece
Tomatoes
seeds removed, quartered, cut into strips
2
piece
Tomatoes
for salad, seeds removed and finely chopped
0.5
piece
Cucumber
roughly peeled, seeds removed and sliced
1
piece
Red Onion
finely chopped
0.5
piece
Green Chilli
finely chopped for salad

Steps

  • Combine chicken with marinade ingredients in a bowl, cover, and refrigerate for two hours or overnight.
  • Fry sliced onions and peppers in hot oil for 6 minutes until softened.
  • Add most of the chilli for 2 minutes, then stir in marinated chicken and cook for 4 minutes.
  • Mix in tomato purée and cook for 2 minutes.
  • Pour in 200ml of stock, bring to a boil, and simmer for 10 minutes.
  • Combine all cachumba salad ingredients in a separate bowl and season with salt.
  • Add tomato strips to the curry and cook for 10 minutes until the sauce thickens.
  • Garnish with coriander and remaining chilli, then serve with rice.