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low fat chicken curry

racquelsweeney avatar
Recipe by
Racquel Sweeney
@racquelsweeney
Donegal

I've taken this recipe from a low fat cook book of minds .It's plain and simple and so easy to prepare so I hope you like and enjoy . Who says you can't have curry because your on a diet ... ;)

yield 2 serving(s)
prep time 2 Hr
cook time 40 Min
method Stove Top

Ingredients For low fat chicken curry

  • FOR THE CHICKEN MARINADE
  • 3
    skinless chicken breast ,cut into bite-size pieces
  • 3
    heaped tablespoons garam masala powder
  • 1 tsp
    salt and cracked black peper
  • 4
    garlic cloves, grated
  • 1 tsp
    small piece of frest ginger grated or ground ginger
  • 1
    juice from 1 lemon
  • FOR THE CURRY
  • 1-2 Tbsp
    grapeseed oil
  • 3
    white onions ,thinly sliced
  • 2 oz
    of tinned pineapple chopped in chunks or fresh pineapple
  • 1-2
    long red chillies, to taste finely chopped.( i used 2)
  • 2
    green peppers ,deseeded and cut into chunks
  • 2 Tbsp
    tomato puree
  • 200ml / 7floz of chicken or vegetable stock
  • 4
    tomatatoes seeds removed ,quartered,cut into slices
  • 1 sm
    bunch coriander ,roughly chopped

How To Make low fat chicken curry

  • 1
    combine the chicken with all the marinade ingredients in a mixing bowl . Cover with cling film and transfer to the fridge to leave to infuse the flavours in the marinade for 2 hours or more the longer the better taste .
  • 2
    next step cut and prepare your vegetables, heat the grapeseed oil up in your pan , a well known chef on this site had told me that grapeseed oil has a higher burn point than most oils and will not flavour the food , well Andy thanken you for that advice because it's so true and helpful ..
  • 3
    Right!! where was I oh yes! heat your large pan with oil over medium heat ,until hot add to that the marinade chicken cook for 5-6 minutes ,add to that the sliced onions ,peppers and chillies stirring occasionally until all has softened about 3-4 minutes . Then add the tomato puree to the chicken , stir through to mix and cook for a minute . Add the stock I used chicken stock ,bring to the boil then cook for 15 minutes to make sure the chicken is cooked . Then add in the pineapple
  • 4
    Taste the chicken and adjust the seasoning as necessary . Add the tomatoes ,stir through and cook for 5-1o minutes ,until sauce thickened and the tomatoes softened . Remove from heat and serve with the healthy option brown rice and a sprinkle of chopped coriander . so from my table to yours I hope you all like and enjoy .... :)
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