How often do we eat take-aways after work? Too tired to cook? No time to cook? Chicken, Spices, Vegetable Oil, Tomatoes, Onion, Cream – The basics of a Chicken Tikka. Not forgetting the Pilau rice on top, the average Chicken Tikka takeaway contains nearly 900 calories!! A home-cooked curry can pack a serious protein punch and be incredibly flavoursome and of course much more nutritious. The ingredients in a typical curry are actually pretty wholesome. Yet Asian cooking does tend to use a LOT of vegetable oil, plus cream, which bumps up the calorie and fat content. Here is my healthy (and even tastier, I hasten to add) version: HOW TO First off we’re making a chilli paste to give the dish a kick! Ingredients for the paste: ◦2 long red chillis ◦Half teaspoon of garlic paste (or crushed garlic) ◦Half teaspoon of onion powder (readily available at all good world food grocers) ◦1 tablespoon of olive oil ◦1 tablespoon of tomato puree ◦1 teaspoon of mixed spice Blitz up all the ingredients in a food processor – don’t worry if its not completely smooth. For the curry: ◦500 grams of chicken breast, cut in to strips ◦1 tin of chopped tomatoes ◦2 medium white onions ◦3 tomatoes ◦Up to 100 mls of chicken stock (our substitute for oil) ◦3 tablespoons of low-fat crème fraiche (our substitute for cream) ◦1 tablespoon of curry powder ◦1 teaspoon of paprika Makes 4 servings Finely chop the onions and fry in a casserole pan until they start to brown Chop the tomatoes and add to the pan. Once they start to peel add in the chicken strips, curry powder and paprika. Once the meat has turned white, add the tin of chopped tomatoes and two tablespoons of the chilli paste and stir. (Quick tip: you should have some chilli paste leftover so freeze it in ice cube trays and then next time you’re preparing something that needs some heat, you’ve got little servings ready to cook with) Then gradually add in the chicken stock until you have a sauce with the consistency of gravy, and then add the crème fraiche Give it a good stir and leave to simmer for about 15-20 minutes I’ve chosen to serve this with Bulgar Wheat – you prepare it like couscous but it tastes like Quinoa, just less pretentious and about ¼ of the price Nutritional value per serving including 100 grams of Bulgar: Cals: 400 Protein: 34 grams Carbs: 36 grams Fat: 10 grams
Posted on: Tue, 23 Jul 2013 12:45:31 +0000
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