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RECIPE: Chicken Balti (serves 4)
I love a good curry, but the problem is the sheer number of calories in your standard Indian takeaway - over 1000, plus the amount of saturated fat contained primarily in the sauces. Here's a great alternative with about a third of the calories...
1 large onion
1 medium apple
600g boneless chicken breasts
2 cloves garlic
2 carrots
1 x 400g can of chopped tomatoes
3 tbsp Balti curry paste
300ml chicken stock
2 tbsp chopped fresh coriander
250g brown rice
50g frozen peas
Low fat yoghurt
1 medium apple
600g boneless chicken breasts
2 cloves garlic
2 carrots
1 x 400g can of chopped tomatoes
3 tbsp Balti curry paste
300ml chicken stock
2 tbsp chopped fresh coriander
250g brown rice
50g frozen peas
Low fat yoghurt
1. Spray a large saucepan with low fat cooking spray. Fry 1 large onion and 1 medium eating apple, chopped, for 2-3 minutes.
2. Add 600g skinless, boneless chicken breasts, cut into chunks. Cook for 2 minutes, then add 2 crushed garlic cloves, 2 sliced carrots, 400g can chopped tomatoes, 3 tbsp Balti curry paste, 300ml chicken stock and 2 tbsp chopped fresh coriander. Simmer for 30-40 minutes.
3. Meanwhile, cook 250g brown rice in salted, boiling water for 30-35 minutes. Drain well. Stir 50g thawed frozen peas into the curry. Heat for a few moments. Serve, top each portion with 1 tbsp plain low fat yogurt.
** You can use other curry pastes according to which type of curry you prefer, e.g. Tikka masala.
2. Add 600g skinless, boneless chicken breasts, cut into chunks. Cook for 2 minutes, then add 2 crushed garlic cloves, 2 sliced carrots, 400g can chopped tomatoes, 3 tbsp Balti curry paste, 300ml chicken stock and 2 tbsp chopped fresh coriander. Simmer for 30-40 minutes.
3. Meanwhile, cook 250g brown rice in salted, boiling water for 30-35 minutes. Drain well. Stir 50g thawed frozen peas into the curry. Heat for a few moments. Serve, top each portion with 1 tbsp plain low fat yogurt.
** You can use other curry pastes according to which type of curry you prefer, e.g. Tikka masala.