Spicy Chicken, Courgette, Mushroom & Tomato Curry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
2 tsp garam Masala2 chicken breasts - sliced2 tbsp low fat natural yoghurt2 tsp coriander seeds2 tsp fennel seeds3 tbsp olive oil1 onion - finely chopped2 cloves garlic - crushed2 tsp ground ginger1 zucchini - sliced3 mushrooms - roughly chopped3 bird eye chillis - sliced with seeds2 tsp cumin2 tsp curry powder1 tsp turmericSalt & pepper2 tbsp tomato puree2 tsp brown sugar1x400g tin chopped tomatoes400 ml chicken stock
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.
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.
Nutritional Info 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
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