Hairy Dieters Chicken Korma
- Number of Servings: 4
Ingredients
4 fairly small boneless, skinless chicken breasts (total 600g)25g low fat plain yoghurt1 tbsp oil2 large onions, chopped4 garlic cloves, peeled and sliced20g chunk fresh root ginger, peeled and finely grated12 cardamom pods, seeds crushed, and pods discarded1 tbsp ground coriander1 tbsp ground cumin1/2 heaped tsp ground turmeric1/4 tsp hot chilli powder (use more if you have a milder powder or more hot powder if you like your curry hot)1 bay leaf4 whole cloves1 tbsp white floursmall pinch saffron2 tsp caster sugar1/2 tsp fine sea salt, plus extra to season at the end300ml cold water3tbsp double creamfreshly ground black pepperFresh coriander (cilantro), roughly torn to garnish
Cut each chicken breast into 8 or 9 bite sized pieces, season with black pepper and put them in a non metallic bowl. Stir in the yoghurt, cover with cling film and chill for a minimum of 30 minutes, but ideally 2 to 6 hours.
Heat the oil in a large non stick saucepan and add the onions and ginger. Cover and cook over a low heat for 15 minutes until very soft and lightly coloured. Stir the onions occasionally so they don't start to stick.
Once the onions are softened , stir in the crushed cardamom seeds, cumin, coriander, turmeric, chilli powder and bay leaf. Pinch off the ends of the cloves into the pan and throw away the stalks. Cook the spices with the onions for 5 minutes, stirring constantly.
Stir in the flour, saffron, sugar and 1/2 tsp salt, then slowly pour the water into the pan, stirring constantly. Bring to a gentle simmer, then cover and cook for 10 minutes, stirring occasionally. Remove the pan fromt he heat, remove the bay leaf and blitz the onion mixture with a stick blender until it is as smooth as possible. The sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving.
Drain the chicken in a colander over the wink, shaking it a few times - you want the chicken to have just a light coating of yoghurt. Place a non stick frying pan on the heat, add the sauce and bring it to a simmer. Add the pieces of chicken ad cream and cook for about 10 minutes or until the chicken is tender and cooked through, stirring regularly. Exactly how long it takes will depend on the size of your chicken pieces, so check them after 8 minutes, but be prepared to leave them longer if necessary.
Adjust the seasoning to taste, spoon into warmed serving dishes and serve garnished with fresh coriander.
Serving Size: Makes 4 portions
Number of Servings: 4
Recipe submitted by SparkPeople user WAHZOE.
Heat the oil in a large non stick saucepan and add the onions and ginger. Cover and cook over a low heat for 15 minutes until very soft and lightly coloured. Stir the onions occasionally so they don't start to stick.
Once the onions are softened , stir in the crushed cardamom seeds, cumin, coriander, turmeric, chilli powder and bay leaf. Pinch off the ends of the cloves into the pan and throw away the stalks. Cook the spices with the onions for 5 minutes, stirring constantly.
Stir in the flour, saffron, sugar and 1/2 tsp salt, then slowly pour the water into the pan, stirring constantly. Bring to a gentle simmer, then cover and cook for 10 minutes, stirring occasionally. Remove the pan fromt he heat, remove the bay leaf and blitz the onion mixture with a stick blender until it is as smooth as possible. The sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving.
Drain the chicken in a colander over the wink, shaking it a few times - you want the chicken to have just a light coating of yoghurt. Place a non stick frying pan on the heat, add the sauce and bring it to a simmer. Add the pieces of chicken ad cream and cook for about 10 minutes or until the chicken is tender and cooked through, stirring regularly. Exactly how long it takes will depend on the size of your chicken pieces, so check them after 8 minutes, but be prepared to leave them longer if necessary.
Adjust the seasoning to taste, spoon into warmed serving dishes and serve garnished with fresh coriander.
Serving Size: Makes 4 portions
Number of Servings: 4
Recipe submitted by SparkPeople user WAHZOE.
Nutritional Info Amount Per Serving
- Calories: 313.5
- Total Fat: 10.6 g
- Cholesterol: 102.8 mg
- Sodium: 415.2 mg
- Total Carbs: 16.8 g
- Dietary Fiber: 2.8 g
- Protein: 37.4 g
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