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Healthy Indian Cooking for Diabetes
Healthy Hints
Chicken without the skin and low fat natural yogurt are the keys to success in this healthier version of a korma-type dish. You don’t need oil to cook the onions and the tip to add some water if they start to burn is something you could try with other dishes too.
Ingredients
Ingredients
225 ml (8 oz) natural yoghurt, (low fat) whisked
1 tsp salt
900 g (2 lb) chicken, (on the bone) skinned and cut into 8 pieces
2 pieces root ginger, 5 cm each
5 green cardamom pod
1 black cardamom pod
5 clove
1 cinnamon stick, 2.5 cm
1 bay leaf
2 blades mace
2 large onion, chopped
2 cloves fresh garlic, chopped
3 fresh green chilli, seeded and chopped
½ tsp turmeric
1 tsp coriander powder
1 tsp chilli powder
2 medium tomato, chopped
40 g fenugreek leaf, (fresh) chopped
1 tbsp fenugreek leaf, (dried) crushed
15 g fresh coriander, chopped
What does this chart mean?
- Calories222kcal
- Protein30.0g
- Fat4.0g
- Saturated fat1.2g
- Carbohydrate18.0g
- Sugars (Total)11.5g
- Fibre2.4g
- Salt1.6g
Directions
1. Mix together the whisked yoghurt and salt in a large bowl. Add the chicken and let it marinate for about 30 minutes. Finely chop half the ginger and cut the rest into juliennes. Set aside.
2. Heat a non-stick pan. Add the green and black cardamom, cloves, cinnamon, bay leaf and mace, and roast over a medium heat until fragrant.
3. Add the chopped onions and cook until they turn golden brown. Add a little water if they start to burn. Stir in the garlic, chillies and finely chopped ginger and cook for 2 minutes.
4. Add the turmeric, ground coriander and chilli powder to the pan, along with 50ml water. Stir and cook for 30 seconds. Add the tomatoes and cook until soft.
5. Add the marinated chicken and fresh fenugreek leaves and mix well. Cover and simmer until the chicken is almost cooked.
6. Sprinkle on the dried fenugreek, ginger strips and fresh coriander. Keep the pan covered for about 5 minutes before serving.
