Extra lean spicy chicken curry
Any form of curry can be rather calorific, as it’s generally cooked in ghee (clarified butter), but this version gives you the great curry flavour kick and satisfaction with fewer calories and less salt.
SERVES 4 PREP 15min COOK 20min
• 1 medium egg white, lightly beaten
• 2 heaped tsp starch (cornflour, arrowroot, etc.)
• Pinch of black pepper
• 3 medium chicken breasts, skinned and cut into 1cm strips
FOR THE SAUCE
• 1 large onion, very finely chopped
• 2 garlic cloves, peeled
• 4 cardamom pods, crushed
• 1tbsp mango chutney
• 2tbsp desiccated coconut
• 2 heaped tbsp finely chopped fresh ginger
• 1 heaped tsp chopped red chilli
• 8 ripe (good flavoured) fresh tomatoes
• 1tbsp tomato purée
• ½tsp each turmeric and ground cumin
• 10g chicken stock cube
• Juice of ½ lemon
• 20g freshly chopped coriander
• 3tbsp thick natural yogurt
FOR THE CARROT RAITA
• ½tsp ground cumin, toasted
• Pinch of chilli flakes
• ½tsp ground turmeric
• 250ml low-fat natural yogurt
• 2tbsp tamarind purée or juice of 2 limes
• 2 large organic carrots, roughly grated
• 2tbsp fresh mint, finely chopped
1 To make the carrot raita, mix everything together apart from the carrots and mint. Taste to see if you are happy, and adjust any of the ingredients, if necessary. Pour over the carrots, mix well and add the mint, then cover. If you can leave at room temperature for 1hr, all the better. Remix and taste, then season again, if needed.
2 In a bowl, whisk together the egg white, starch and black pepper, then add the chicken. Mix well and set aside while you make the curry sauce.
3 Put the onion, garlic, cardamom pods, mango chutney, coconut, ginger, chilli, tomatoes, tomato purée, turmeric, cumin and stock cube into a food processor and blitz to a nice paste.
4 Bring a shallow pan of salted water to the boil. Once boiling, drop in the chicken pieces and stir to stop the starch from sticking, then bring back to a simmer. Immediately lift out with a slotted spoon and place into a clean saucepan.
5 Pour over the curry paste and bring to the boil, then reduce the heat and simmer for 12-14min; the curry may well cook in less time.
6 Once cooked, check the seasoning and adjust, if needed. Remove from the heat and stir in the lemon juice, coriander and yogurt. Serve with rice and raita. PER SERVING: CALS 270; FAT 7G; SAT FAT 4.5G; CARBS 18.5G
‘A healthier version of one of the nation’s favourite dishes’