Serves 4:
Key nutrients per portion.
A good dish for heart health and weight management with plenty of B vitamins and lycopene which may have a role in cancer prevention. A good way to get protein and fibre too.
Try this tasty low fat curry as an alternative to that Friday night Take Away! If you prefer slightly less heat use half a chilli and reduce the Garam Masala a little. With the quantities below it’s pretty hot but not like a Vindaloo. The yogurt and mint that I suggest you serve it with will balance out some of the heat.
Ingredients
- 4 chicken breasts about 120g each
- 1 onion
- 4 cloves garlic
- 2 x 400g tins tomatoes
- 2 tsp cumin
- 1 tbsp garam masala
- 1 tsp sugar
- Piece of fresh ginger about the size of your thumb
- 4 tsp malt vinegar
- 2 tsp mustard seeds
- 1/2 red chilli
- 2 tsp turmeric
- 450g spinach
- Handful fresh coriander
- 1 tbsp rapeseed oil
What to do?
Peel and chop the onions, garlic and ginger and chop the chilli
Heat the oil in a deep frying pan and fry the onions and garlic gently until slightly golden. Add the ginger and chilli and cook to soften.
Remove with a slotted spoon and put to one side
Chop the chicken breasts into chunks and fry in the remaining oil until the outside is slightly golden
Mix the cumin, mustard seeds, garam masala, vinegar, sugar and turmeric into the tomatoes in a bowl
Add to the chicken along with the onions, garlic, chilli and ginger and cook until the chicken pieces are cooked through.
Add the spinach and cook until it has wilted into the mixture, releasing its own moisture
Roughly rip up the coriander leaves and add to the mixture, saving a handful to sprinkle on top when you serve.
Serve with a spoon of fat free natural yogurt and mint and wholegrain basmati rice or pitta bread or naan. The latter will add more fat and calories.
