If you love a good curry as much as we do then this is a real winner, so very tasty served with some plain boiled brown Basmati or Pita bread and a simple salad of tomatoes, cucumber, lettuce and red onions. Low low fat without losing any flavour.
If you have your own Karahi pan then great, alternatively use a wok or large frying pan
For 4 to 6 people you will need.
4 large skinless, boneless chicken breasts cut into chunks
Spry light spray, around 8 squirts or alternatively 2 tsp Rapeseed oil
1 large white onion chopped
4 cloves garlic crushed
2" piece of ginger grated
1 red pepper diced
small bunch of coriander (cilantro), chop around 1tbsp of the stalks finely
1 red or green chillies, seeds & pith removed.
6 large ripe tomatoes diced (or 1 can )
2 level tsp cumin powder
2 level tsp coriander powder
1 level tsp chilli powder (or to your own taste)
6 tbsp low fat Greek yogurt
A salt & black pepper to taste
A little water
Garam Masala to taste (Optional)
Method:-
Lightly spray your pan with Spry light or your equivalent and fry the onions over a medium heat until just starting to soften. Add the red pepper and cook on for another couple of minutes.
Add the garlic, ginger and dry spices (cumin, coriander powder and chilli powder) and cook for a few minutes stirring all the time.
Now add the chicken breast chunks stirring and coating with the spices & onions and continue cooking, driving off the watery juices until they start to brown a little.
Add the chopped tomatoes and coriander stalks, Greek yogurt, a sprinkle of salt & pepper and a little water. ( if you add the yogurt whilst the pan is too hot it will split)
Cover and simmer for around 15- 20 minutes.
Lift the lid, and turn up the heat a little to drive off any excess moisture. Taste and adjust the seasoning adding a little Garam Masala if needed.
Make sure that the chicken is thoroughly cooked and it's ready to serve with a sprinkling of red or green chillies and picked coriander leaves.
I love this served simply with Naan or Pita bread & salad
