CHICKEN BALTI
USING fresh ingredients for this flavoursome balti means you get that authentic takeaway flavour, while keeping a handle the calories. Scale up the ingredients for t balti paste and portion it off for on freezing the, you have an easy curry base on hand for so whenever the takeaway craving pops up. SERVES 4 FOR THE BALTI PASTE ● Low-calorie cooking spray
● 2 large onions, roughly chopped
● 1.2 cm (½ in) piece of root ginger, peeled and chopped
● 2 garlic cloves, roughly chopped
● 1 tsp ground turmeric
● ½ tsp dried chilli flakes
● 2 tbsp smoked sweet paprika
● 2 tsp each ground cumin and coriander
● 1 tsp ground cinnamon
● 1 tsp salt
● ½ tsp freshly ground black pepper
● 3 tbsp tomato puree
● Prep time 15 mins
● Cooking time 30 mins
● 373 cals per serving
FOR THE CHICKEN
● 4 skinless chicken breasts, diced
● 1 tsp ground cinnamon
● ½ tsp dried chilli flakes
● 150ml chicken stock using ½ stock cube
● 1 x 400g tin chopped tomatoes
● 1 gluten-free chicken stock cube
● 1 red, yellow, orange pepper, deseeded and cut into strips
● Sea salt (optional)
● 1 tsp garam masala
● Handful coriander leaves START by making the balti paste. Spray a frying pan with low-calorie cooking spray and place over a medium heat. Add the onions, ginger and garlic to the pan and fry for 3-4 minutes until the onion is golden brown. Put the contents of the pan and the rest of the paste ingredients in a food processor or blender and blitz until it forms a paste. Transfer to a bowl, allow to cool and put in the fridge, or – if you’re making ahead – freeze it in an ice-cube tray. Place the chicken in a freezer bag or bowl. Add 4 tablespoons of the paste, mix well and place in the fridge to marinate for an hour or so. Spray a large frying pan with low-calorie cooking spray and place over a medium heat. Add the cinnamon and chilli flakes and cook for 2 minutes, then spray the pan with more cooking spray, add 4 tablespoons of the balti paste and cook for another 2 minutes. Add the stock, tinned tomatoes and stock cube, stir well and bring to the boil. Turn the heat down to medium, add the marinated chicken and pepper strips and cook for 15 minutes. Taste the curry and add more salt if you like, and check that the chicken is cooked through. Stir in the garam masala, cook for another 3 minutes and serve garnished with the coriander, if using.