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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 403.9
  • Total Fat: 17.3 g
  • Cholesterol: 91.3 mg
  • Sodium: 620.7 mg
  • Total Carbs: 20.2 g
  • Dietary Fiber: 4.2 g
  • Protein: 41.8 g

View full nutritional breakdown of Spicy Chicken, Courgette, Mushroom & Tomato Curry calories by ingredient
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Spicy Chicken, Courgette, Mushroom & Tomato Curry

Submitted by: JTAIT3

Introduction

This is a really lovely tomato based curry. Very aromatic and bursting with flavour! This is a really lovely tomato based curry. Very aromatic and bursting with flavour!
Number of Servings: 3

Ingredients

    2 tsp garam Masala
    2 chicken breasts - sliced
    2 tbsp low fat natural yoghurt
    2 tsp coriander seeds
    2 tsp fennel seeds
    3 tbsp olive oil
    1 onion - finely chopped
    2 cloves garlic - crushed
    2 tsp ground ginger
    1 zucchini - sliced
    3 mushrooms - roughly chopped
    3 bird eye chillis - sliced with seeds
    2 tsp cumin
    2 tsp curry powder
    1 tsp turmeric
    Salt & pepper
    2 tbsp tomato puree
    2 tsp brown sugar
    1x400g tin chopped tomatoes
    400 ml chicken stock


Directions

Makes 3 servings

1. Marinate chicken in yoghurt and garam masala for at least 30 minutes or if you have time, overnight.
2. Dry fry the coriander and fennel seeds in a heavy based pan for a few minutes over a high heat until they become aromatic. Transfer to a pestle & mortar with a little salt and crush to a powder. Add the cumin, turmeric, curry powder, salt and pepper.
3. Heat 1 tbsp olive oil in the pan and add the onions, garlic and ginger. Cover the pan and cook for 8 minutes, stirring occassionally until onions are soft. Meanwhile, in a seperate pan, fry the chicken in 1 tbsp olive oil until just cooked through.
4. To the onions, add more olive oil, the zucchini, mushrooms, bird eye chillis and the spice mix. Cook for a few minutes over a medium high heat.
5. Add the tomato puree and the sugar and fry for a few more minutes until the onions start to caramelise.
6. Add the tinned tomatoes and 400ml chicken stock. Add the chicken and mix through to ensure the chicken is well covered in the sauce. Partially cover the pan and simmer gently for at least 20-30 minutes.
7. Meanwhile, cook rice (I prefer brown rice) according to pack instructions.

Number of Servings: 3

Recipe submitted by SparkPeople user JTAIT3.






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