Chicken Yogurt Curry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1 boneless skinless chicken breast1/8 cup (30ml) canola oil1.5 medium onions1 garlic clove0.5 tsp cayenne (red pepper)0.5 Tbsp coriander (or less to taste)1 tsp garam masala1 cup (245ml) non-fat plain yogurt0.5 tsp sea salt (or less to taste)
Makes 2 servings
(1) First prepare the sauce: Slice or chop the onions. Using a large heavy frying pan that has a lid, saute' the onions in half the oil. When they are translucent and beginning to brown, add the garlic. When its moisture evaporates, add the cayenne, coriander, and masala seasoning. Add the yogurt. Lower heat and simmer 5 minutes, partly covered. Remove from heat.
(2) Cut the chicken into chunks
(3) Puree the onion-and-spice mixture in your food processor or food mill. Don't make it into baby food, but make sure there are no stringy pieces of onion left in it.
(4) Over medium-high heat, heat the other half of canola oil until very hot, then dump in the cut-up chicken all at once. Stir continuously for 2 minutes, then saute for 3 more minutes, stirring occasionally.
(5) Add the onion-and-spice pure to the cooking chicken. Add salt. Stir the mixture until it starts to bubble, then lower heat, cover, and simmer for 30 minutes.
(6) Let cool until ready to serve. The longer you wait, the better it will taste.
Serve over brown rice or your chosen side
NOTES
I wanted to make this a little healthier so I reduced the oil, the original recipe called for two lots of 1/8 cups but I halved the amount I used. Because of this the curry may come out a little drier. If double the amounts of oil the calories come out as 436, fat 28.2g. If you want it to be more wet without the oil then just add some water to the simmering curry until it reaches desired consistency and mix well.
Salt is to taste, so if you're watching your intake you could reduce it
Masala seasoning is an Indian "general-purpose" seasoning. Serious Indian cooks make their own, and no two are quite the same. The word masala means something like "blend of spices". Since this dish isn't trying to be authentically Indian, you can use most any store-bought mixture that you like, including "Tandoori" mixtures, ``curry powders'', etc. If you want to make your own, try some mixture of cardamom seeds, cinnamon, cloves, pepper, cumin, and coriander, suitably mixed and ground.
The original recipe called for clarified butter instead of the second lot of canola oil, I chose not to use it but the clarified butter is very Indian if you have access to it.
Number of Servings: 2
Recipe submitted by SparkPeople user BOTTOMLESS.
(1) First prepare the sauce: Slice or chop the onions. Using a large heavy frying pan that has a lid, saute' the onions in half the oil. When they are translucent and beginning to brown, add the garlic. When its moisture evaporates, add the cayenne, coriander, and masala seasoning. Add the yogurt. Lower heat and simmer 5 minutes, partly covered. Remove from heat.
(2) Cut the chicken into chunks
(3) Puree the onion-and-spice mixture in your food processor or food mill. Don't make it into baby food, but make sure there are no stringy pieces of onion left in it.
(4) Over medium-high heat, heat the other half of canola oil until very hot, then dump in the cut-up chicken all at once. Stir continuously for 2 minutes, then saute for 3 more minutes, stirring occasionally.
(5) Add the onion-and-spice pure to the cooking chicken. Add salt. Stir the mixture until it starts to bubble, then lower heat, cover, and simmer for 30 minutes.
(6) Let cool until ready to serve. The longer you wait, the better it will taste.
Serve over brown rice or your chosen side
NOTES
I wanted to make this a little healthier so I reduced the oil, the original recipe called for two lots of 1/8 cups but I halved the amount I used. Because of this the curry may come out a little drier. If double the amounts of oil the calories come out as 436, fat 28.2g. If you want it to be more wet without the oil then just add some water to the simmering curry until it reaches desired consistency and mix well.
Salt is to taste, so if you're watching your intake you could reduce it
Masala seasoning is an Indian "general-purpose" seasoning. Serious Indian cooks make their own, and no two are quite the same. The word masala means something like "blend of spices". Since this dish isn't trying to be authentically Indian, you can use most any store-bought mixture that you like, including "Tandoori" mixtures, ``curry powders'', etc. If you want to make your own, try some mixture of cardamom seeds, cinnamon, cloves, pepper, cumin, and coriander, suitably mixed and ground.
The original recipe called for clarified butter instead of the second lot of canola oil, I chose not to use it but the clarified butter is very Indian if you have access to it.
Number of Servings: 2
Recipe submitted by SparkPeople user BOTTOMLESS.
Nutritional Info Amount Per Serving
- Calories: 320.3
- Total Fat: 15.2 g
- Cholesterol: 55.0 mg
- Sodium: 898.8 mg
- Total Carbs: 18.2 g
- Dietary Fiber: 3.6 g
- Protein: 29.4 g
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