Although the paella is the first recipe that I ever made from a magazine it was Angela Nilsen’s attempt to lower the fat and salt content of this takeaway stalwart that truly caught my eye. When I set out to do this blog I had more or less accepted that curry (Indian-style curry that is) would be off the menu until I finally reached a weight that I was happy with. The fact that with a serving of rice this recipe just dips below the 400 calorie mark per serving… well I had to make it.
The actual recipe calls for the chicken to be cut into rather large chunks since that is how we all know and love this curry. However, in the light of the boyfriend not exactly being a big fan of chicken I decided to half the size to make sure that the only flavour he got was of the seasoning and not of the moist, succulent chicken breast. Mmm mmm mmm. The other major difference between this and the magazine recipe is the omission of fenugreek since I was an absolute idiot and picked up two bottles of garam masala at Morrison’s rather than one garam masala and one fenugreek. D’oh! Also you are meant to heat the coriander seeds before grinding them into a powder… so I was a bit lazy and did it straight from the jar.
Ingredients (serves 4):
Marinade:
- 600g chicken breast, cut into 4cm chunks (I did them into 1-2cm chunkettes)
- 2 garlic cloves, minced
- 2cm piece of ginger, minced/grated
- 2 tbsp natural yogurt
- 1 tbsp coriander leaf, finely chopped
- 1/4 tsp turmeric
- 1/2 tsp garam masala
- 1/2 tsp paprika
- 1/2 tsp hot chilli powder
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander seeds
Sauce:
- 2 garlic cloves, minced
- 2cm piece of ginger, minced/grated
- 2 onions, halved then thinly sliced
- 1/2 tsp paprika
- 1/2 tsp turmeric
- 1/2 tsp garam masala
- 1/4 tsp hot chilli powder
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander seeds
- 2 tbsp tomato purée
- 2 tbsp natural yogurt
First make the marinade. Mix the garlic and ginger with the yogurt, lime juice, coriander leaf, chilli powder, garam masala, paprika, cumin, ground coriander seeds and turmeric. Now stir the chicken into the yogurt mixture and make sure it is well coated. Stick this in the fridge and allow to marinate for as long as you can. I left it in there for over 24 hours but as long as it’s over 30 minutes it’ll be fine.
Now it is time to make sauce. Heat some sprays of low-calorie oil in a large saucepan and then put on a medium heat. Add the onion slices and cook for 10 minutes until they begin to soften and turn brown (keep them moving so that they don’t burn) Stir in the garlic and ginger and stir-fry for a further 2 minutes. Add all of the spices and cook for a minute. You may need to start scraping at the bottom of the pan to make sure none of the spices burn. Stir in the tomato purée and 150ml of water and cook for a minute.
Now comes the annoying part of the sauce… transfer the entire thing to a blender/food processor and completely blitz the living tar out of your sauce so that it is nice and smooth. Return this to the pan and add a further 150ml of water then set aside. It’s a good idea to use this extra water to clean out the blender so that no sauce goes to waste. Set this aside and warm up the grill (or for me the George Foreman).
Arrange the chicken pieces on several wooden skewers (soak the skewers first so that they don’t ignite) and grill for about 12-15. When these are done reheat the sauce until warmed through and then stir in the yoghurt. Serve with the chicken still on skewers and accompany it with rice.
Adapted from BBC Good Food Magazine – October 2010 issue
Verdict: The chicken itself was absolutely gorgeous and think that this would make for a delicious addition to a wrap alongside some crisp lettuce and other such shenanigans. It was described by one of my merry tasters as “absolutely divine”. Can’t really argue with such high praise.
The curry as a whole was delicious. I topped mine off with some roughly chopped coriander leaf and that really made the dish. The sauce was a bit thin so I would recommend leaving it on a simmer for 5-10 minutes with regular stirring to make sure you have a nice thick masala sauce for the curry. Bottom line is that this tasted very much stuff you would get from a take away and as such was a fantastic success.
Calorie Count: 396 per serving (this includes a portion of rice as, to be honest, why have curry without rice)