This super quick curry is perfect if you want something delicious and is faster and healthier than a takeaway.
Ingredients
- 1 medium egg white, lightly beaten
- 2 tbsp any starch, (heaped) cornflour, arrowroot etc. etc.
- freshly milled black pepper
- 3 medium chicken breasts, free of skin and cut into 1cm strips (Lean pork, turkey, venison and game such as pheasant also work well with this recipe)
- 1 large onion, peeled and FINELY chopped
- 2 cloves of garlic peeled
- 4 cardamom pods, crushed
- 1 tbsp mango chutney
- 2 tbsp desiccated coconut
- 2 tbsp fresh ginger, heaped, finely chopped
- 1 tsp chopped red chilli, heaped
- 8 ripe (good flavoured) fresh tomatoes
- 1 tbsp tomato purée
- ½ tsp turmeric
- ½ tsp ground cumin
- 10 g chicken stock cube
- juice of ½ lemon
- 20 g coriander, freshly chopped
- 3 tbsp low-fat natural thick yoghurt
Instructions
- Whisk the egg white, starch and black pepper well, and then add the chicken, pork or turkey.
- Mix well and leave whilst you make the curry sauce.
- Place the onion, garlic, cardamom pods, mango chutney, coconut, ginger, chilli, tomatoes, tomato puree, turmeric, cumin and stock cube into a food processor and blitz to a nice paste.
- Bring a shallow pan of salted water to a boil.
- Once boiling, drop in the chicken pieces and stir to stop the starch from sticking, bring back to a simmer.
- Immediately lift out with a slotted spoon and place into a clean saucepan.
- Pour over the curry sauce, bring to a boil, turn down the heat and simmer for 12-14 minutes. Keep checking the curry as it may well cook in less time.
- Once cooked, check the seasoning and adjust if required. Stir in the lemon, coriander and yoghurt off the heat, serve with rice and raita.
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Nutrition Facts
Lean Spicy Chicken & Tomato Curry
Amount per Serving
Calories
334
% Daily Value*
Fat
8
g
12
%
Saturated Fat
3
g
19
%
Trans Fat
1
g
Cholesterol
111
mg
37
%
Sodium
835
mg
36
%
Potassium
1429
mg
41
%
Carbohydrates
25
g
8
%
Fiber
5
g
21
%
Sugar
12
g
13
%
Protein
41
g
82
%
* Percent Daily Values are based on a 2000 calorie diet.
