-
Olly Roberts
Healthy Hints
Measuring the amount of oil you add is the first step to helping you cut down on added fat. This recipe uses 3 tablespoons for 4 people which is actually quite a lot, but likely to be less than a traditional recipe. Notice that the potatoes are unpeeled — this gives you added fibre and saves you time!
Ingredients
Ingredients
3 tbsp oil
1 large onion, sliced or chopped
1.5 tsp garlic paste
2 tsp ginger paste
1.5 tsp cumin powder
2 tsp coriander powder
0.5 tsp turmeric
0.5 tsp chilli powder, (or to taste)
1 tsp salt
1 medium tin tinned tomato, chopped
1 tbsp tomato puree
1 medium whole chicken, skinned and cut into 8-10 pieces
4 small potato, cut in half
lemon juice, to taste
1 tsp garam masala
fresh coriander, to finish
What does this chart mean?
- Calories371kcal
- Protein30.0g
- Fat18.0g
- Saturated fat3.0g
- Carbohydrate24.0g
- Sugars (Total)4.0g
- Fibre2.5g
- Salt1.9g
Directions
1. Heat the oil in a large saucepan, over a high heat and fry the onions, stirring occasionally until golden brown. This should take 4-5 minutes.
2. Reduce to a medium heat and stir in the garlic and ginger, spices and salt and cook for 3 minutes. Add 1 tablespoon of water, if required, to prevent the spices from sticking.
3. Add the tomatoes and tomato puree, and continue to cook for 10 minutes, until the oil starts to separate from the mixture. Stir frequently to prevent it from sticking to the base of the pan.
4. Increase the heat and add the chicken. This helps to quickly seal the chicken pieces. Stir the chicken frequently and cook for 6-7 minutes until the colour of the chicken goes from translucent to white.
5. Reduce to a low heat and add the potatoes. If you would like a dry curry that can be eaten with roti or naan, add ¼ cup of boiling water. For a curry with more gravy that can be eaten with rice, add 1½ cups of boiling water. Cover and simmer for 20 minutes, until the potatoes are tender and the chicken is cooked through.
6. Stir in the lemon juice, garam masala and garnish with the fresh coriander.
