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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 372.0
  • Total Fat: 21.8 g
  • Cholesterol: 68.4 mg
  • Sodium: 85.1 mg
  • Total Carbs: 13.1 g
  • Dietary Fiber: 2.5 g
  • Protein: 29.9 g

View full nutritional breakdown of Koli Istew (Indian Chicken Stew) calories by ingredient
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Koli Istew (Indian Chicken Stew)

Submitted by: CHEEKYCHOOK

Introduction

This is one of my favourite recipes adapted for less calories!

It is particulary nice served with Thai Rice (see recipe)
This is one of my favourite recipes adapted for less calories!

It is particulary nice served with Thai Rice (see recipe)

Number of Servings: 4

Ingredients

    Sunflower Oil, 3 tbsp
    Chicken Breast, no skin, 2 breast, bone and skin removed cut into chunks, very lightly dusted with a little flour, salt, pepper and cinnamon mixed together.
    2 star anise
    1" cinnamon stick
    3 green cardamon pods, lightly crushed
    4 cloves
    6 black peppercorns
    1 blade of mace
    3 Birds eye chilli Peppers, left whole
    Ginger Root, 1" piece peeled, cut into thin strips
    Onions, 2 medium, thinly sliced
    10 curry leaves
    1 tbsp methi (dried fenugreek leaves) - optional
    1 tsp turmeric
    2 tsp ground coriander
    1/2 tsp ground black pepper
    1/4 tsp cinnamon
    Coconut Milk Light, 14 floz (400ml)
    1 cup cherry tomatoes
    1 tbsp garam masala
    Fresh chopped coriander to garnish

Directions

1. Heat one tablespoon of the vegetable oil in a large pan over a low heat. When the oil is hot, add the chicken breast pieces and fry gently, but do not allow to colour. When the chicken pieces are almost cooked through, remove from the pan and set aside until required.
2. Heat the remaining two tablespoons of vegetable oil and add the cinnamon stick, cardamom pods, cloves, peppercorns, star anise and mace. Fry until the spices start to crackle, then add the chilli, ginger, onions and curry leaves and methi if using.
3. Fry the spices and onions for 4-5 minutes, or until onions are translucent.
4. Add the turmeric, coriander, black pepper and cinnamon powder and continue to fry for 2-3 minutes.
5. Add the coconut milk and heat to a gentle simmer.
6. Add the cooked chicken pieces and the tomatoes and simmer for 3-4 minutes, or until the chicken is completely cooked through (no pink should remain when the chicken is cut into).
7. Stir in the garam masala. Remove the whole chillies from the stew.
8. To serve, place a spoonful of steamed or Thai rice onto each plate and then place a spoonful of the chicken stew alongside, garnish with fresh chopped coriander.

Number of Servings: 4

Recipe submitted by SparkPeople user CHEEKYCHOOK.






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