Healthier chicken balti

Healthier chicken balti 

Angela Nelson, a lighter version of classic Indian 

takeaway tomato curry is packed with extra spinach and pepper

Method

In a medium bowl, put the chicken. Mixed with lemon juice, chili powder, chili powder and ground black pepper (step 1), then leave to marinate for at least 15 minutes, the best bit longer.

Heat 1 tablespoon oil in a large non-stick wok or frying pan. Cinnamon sticks, cardamom pods, whole pepper and cumin, and stir-fry briefly just a hint of color and release their flavor (step 2). Stir in the onion onion, garlic and ginger and fry for 3-4 minutes over medium-high heat until the start to turn brown. 

Add the remaining oil, then put down the chicken and stir fry for 2-3 minutes, or until it no longer looks raw. Turmeric, cumin, ground coriander and garam masala mixed together. Prompts into the pan, reduce heat, and cook for 2 minutes (step 3). In passata and 1.5 ml of water was then poured into pepper block drops. Began to bubble, reduce heat and simmer for 15-20 minutes or until chicken is tender.

Stir in tomatoes, simmer for 2-3 minutes, then add the spinach and turn it over in the pan just wilted. Season with a pinch of salt. If you want to lean down soy sauce, a little water splashing. Remove the cinnamon stick, pepper and cardamom pods, if you like, before serving. Spread fresh parsley and services, if you like and warm chapatis or basmati rice.

How to make it healthy Angela her the Balti health: sunflower oil, instead of butter, fried non-stick wok reduced fat cooking, use skinless chicken breasts, stir 2 5 day quality in many vegetables organic passata in less salt, less seasoning salt is kept to a minimum.

Per serving

217 kcal, protein 30.2 g, carbohydrates 10.2 g, fat 6.6 g Saturated fat 1.3 g Fiber 2.5 g, sugar, salt 0.5 g 8.2 g