A tasty and healthy chicken curry
- 2 cloves garlic
- 2 fresh red chillies
- freshly ground salt and pepper
- thumb sized piece of ginger
- 2 onions (finely chopped)
- Low calorie cooking spray
- 1 stick cinammon
- 2 fresh bay leaves
- 12 cardamom pods
- 6 chicken thigh fillets (excess fat removed, cut into chunks)
- 1 tsp garam masala
- 1 pinch ground cloves
- 1 heaped tsp ground cumin
- 1 heaped tsp ground coriander
- 6 ripe tomatoes
- 100 g fat-free natural yoghurt (plus extra to serve)
- 1/2 bunch fresh coriander
- Peel the garlic and deseed the chillies, then roughly chop and place into a pestle and mortar. Bash to a rough paste with a good pinch of salt and pepper. Peel, finely chop and add the ginger, then bash to break it down.
- Peel and finely chop the onions. Heat the cooking spray in a large non-stick pan over a medium heat. Add the cinnamon, bay and cardamom, stir for a minute, then add the onions. Reduce the heat slightly and fry for 15 minutes, or until softened but not too coloured.
- Chop the chicken into 2.5cm chunks and add to the pan. Turn the heat up to medium, fry for a few minutes, then stir in the chilli paste. Cook for 2 minutes, add the remaining spices and mix well. Halve and roughly chop the tomatoes, then stir them into the pan.
- Bring to the boil, reduce the heat to medium and simmer for around 15 minutes, or until the tomatoes have softened and broken down. Add the yoghurt and cook for a further 10 to 15 minutes, or until the chicken is tender and the sauce has thickened and reduced.
- Pick, finely chop and stir in most of the coriander leaves, season to taste, then serve with brown rice, a dollop of yoghurt and the remaining coriander leaves scattered on top. A good squeeze of lime over the top is lovely too!
I don’t know about you, but I hate biting into cardamom pods, so I fish them all out before I eat this!!
- Prep Time: 15 minutes
- Cook Time: 40 minutes