Spiced yogurt-braised chicken
The lightly spiced yogurt curry sauce keeps the chicken moist and flavoursome during cooking. I prefer to use chicken thighs on the bone in this dish, as they add another layer of nutrients to the sauce, including some omega-3 and omega-6 fatty acids, collagen, calcium, iron, zinc and magnesium. The Indian-style spicing lends itself to a side of brown basmati rice.
1 HOUR 25 MINUTES | SERVES 4 | EASY | GF
butter or ghee 1Ω tbsp
onion 1 large, thinly sliced
garlic 4 cloves, thinly sliced
ginger 4cm piece, peeled and cut into matchsticks
coriander seeds 1 tbsp, crushed
cumin seeds 2 tsp
ground turmeric 2 tsp
garam masala 1 tbsp
greek yogurt 600g
skinless whole chicken thighs baby spinach leaves 125g
lemon juice a squeeze
red jalapeño chilli 1, thinly sliced
coriander leaves a handful
Heat a large casserole over a medium heat. Add the butter or ghee and, when melted, stir in the onion. Cover with a lid and cook, stirring occasionally, for 6 minutes until softened. Reduce the heat slightly, add the garlic, ginger and spices, and cook for a further minute.
Stir in the yogurt and 100ml of water, then add the chicken thighs. Spoon the sauce over the chicken and, when it just starts to bubble, reduce the heat to low, cover, and simmer for 1 hour until the chicken is cooked through. Remove the chicken to a warm plate and cover to keep warm.
Add the spinach and lemon juice to the pan and cook, turning the spinach with a pair of tongs for 3 minutes until wilted. Season to taste. Spoon the sauce onto plates, top with the chicken and any resting juices, and finish with the chilli and some coriander leaves.
PER SERVING 470 kcals | fat 30G saturates 15.7G | carbs 14G | sugars 10.6G fibre 3.3G | protein 34.3G | salt 0.4G