Its no secret that I’m a terrible a cook so you can pretty much guarantee I will never be dishing out cooking advice or sharing beautiful self taught recipes. I can however, steal my sister’s tried and tested family favourites and share them here as if they were my own. (I’m joking, she wrote this herself I promise!)
My sister Emma is an extraordinary cook ( probably why she is still very happily married and I am,… ummmm divorced.) So I know you will love her clean chicken curry as much as I do.
This is my husband’s most favourite dinner of all time, whenever I make it for friends and family I get loads of compliments and best of all its low fat, low calorie, high protein and totally clean.
Nutritional Info for 1 portion
Calories – 365
Fat – 14.7g
Carbs – 16.3g
Protein – 43.6g
Prep time – approx. 15 minutes
Cooking time – approx. 20 minutes
- 1 tablespoon of oil – I use vegetable or olive oil but you can use any healthier alternative like coconut oil etc.
- 500g chicken breast
- 1 small/medium onion
- 2 inches fresh ginger
- 4 garlic cloves
- Sea salt
- ½ teaspoon cayenne pepper – if you don’t like your curry too spicy only use a ¼ teaspoon.
- 1 teaspoon turmeric
- 8 tablespoons natural yoghurt
- 1 tin of chopped tomatoes
- ½ a fresh green or red chilli – again if you don’t like spicy curry use less chilli and make sure you deseed it as the seeds are where the spice is. Or you could leave this out altogether and it will still taste great.
- 1 teaspoon of garam masala
- Small bunch of fresh coriander – small bunch
- Peel and finely chop the onion, garlic and half the ginger, I think the smaller the chopped pieces the better but if you like a more chunky curry that’s fine too.
- Heat the oil in a large non-stick lidded pan, I like a big casserole type pot but a large saucepan will also work.
- Fry the garlic, onion and ginger over a medium heat for about 5 minutes until the onion is golden, you don’t want them turning brown.
- While you’re waiting, chop the chicken into 1 inch cubes, remembering to stir the garlic, onion and ginger when needed.
- Once the garlic, onion and ginger is cooked, add a teaspoon of sea salt, the cayenne pepper and turmeric and mix well.
- Add the chicken to the pan and stir well to coat the chicken in the spice mixture. Cook for about 5 minutes until the chicken has turned white on each side.
- Add the yoghurt and tinned tomatoes, stir and cook for 5 minutes, then cover the pan with a lid and cook for a further 5 minutes stirring occasionally.
- Whilst the curry is cooking, chop the chilli and coriander leaves (I’m a big fan of coriander so I use the whole bunch, but you can use less. I also cheat and cut coriander leaves straight off the bunch with kitchen scissors as it’s much quicker than chopping). Also chop the other half on the ginger into thin shreds.
- Once the curry has finished cooking add the coriander, chilli, the remaining ginger and garam masala. Stir well and cook for another 3 minutes.
- Taste the curry and add more salt if needed, you ca also stir in some more natural yogurt if you find the curry it too hot. Go easy though as adding more yoghurt now will reduce the strength if the flavour as well.
You’re all done!
I like to serve this either with Brown rice and a tomato and onion salad. Or if I’m not that hungry with a wholemeal chapatti (Indian wrap) – Hope you Enjoy! Love Emma xx