Tomato based Chicken curry- 191 calories
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 chicken breasts, no skin1 onion1 green pepper1 tin of tomatoes500g- passata (blended tomatoes)200g low fat yoghurt1 cup of water1 tsp gound cumin1tsp ground corriander1tsp ground tumeric1 tsp garam masala3-5 tsp of chilli powder- add to own taste of spice.1 tsp minced ginger root1tsp minced garlicsalt and ground pepper to taste.
1. Get a large bowl - pour in the yoghurt, cumin, tumeric, chilli powder and ground corriander.
2. slice the chicken into cubes.
3. place chicken in the yoghurt spice mix and rub the marinade into the chicken.
4. Cover and leave in to marinade in the fridge for at least 4 hours or over night.
5. Slice the onion and pepper into strips.
6. Heat a large pan until hot add a little water. Then add the onions, garlic, ginger and pepper until soft and the onions have browned about 10-12 mins.
7. add the garam masala to the onions and peppers and fry for 2-3 mins.
8. add the tin tomatoes and cook for a further 3-4 mins. It will be quite dry at this stage but dont worry, this is the paste for the base of your curry.
9. remove paste from pan and set aside.
10. take the chicken out of the fridge.
11. In the same pan you made the paste, fry the chicken for 1 -2 mins until sealed- may have to do this in batches. Keep any left over yoghurt the chicken marinated in for later.
12. add the chicken back to the pan along with the paste and stir together.
13. Add half the passata and stir.
14 Add the water and any left over yoghurt and salt and pepper to taste.
15. cover and simmer for 25-30 mins- if you want more sauce then add a little more of the passata.
serve with basmati rice or chapatis
serves 4-5 people.
Number of Servings: 4
Recipe submitted by SparkPeople user TKBOSWORTH.
2. slice the chicken into cubes.
3. place chicken in the yoghurt spice mix and rub the marinade into the chicken.
4. Cover and leave in to marinade in the fridge for at least 4 hours or over night.
5. Slice the onion and pepper into strips.
6. Heat a large pan until hot add a little water. Then add the onions, garlic, ginger and pepper until soft and the onions have browned about 10-12 mins.
7. add the garam masala to the onions and peppers and fry for 2-3 mins.
8. add the tin tomatoes and cook for a further 3-4 mins. It will be quite dry at this stage but dont worry, this is the paste for the base of your curry.
9. remove paste from pan and set aside.
10. take the chicken out of the fridge.
11. In the same pan you made the paste, fry the chicken for 1 -2 mins until sealed- may have to do this in batches. Keep any left over yoghurt the chicken marinated in for later.
12. add the chicken back to the pan along with the paste and stir together.
13. Add half the passata and stir.
14 Add the water and any left over yoghurt and salt and pepper to taste.
15. cover and simmer for 25-30 mins- if you want more sauce then add a little more of the passata.
serve with basmati rice or chapatis
serves 4-5 people.
Number of Servings: 4
Recipe submitted by SparkPeople user TKBOSWORTH.
Nutritional Info Amount Per Serving
- Calories: 191.2
- Total Fat: 2.4 g
- Cholesterol: 41.2 mg
- Sodium: 203.8 mg
- Total Carbs: 19.9 g
- Dietary Fiber: 3.3 g
- Protein: 22.2 g
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