Chicken Yoghurt Curry

This is one of my family's favourite curries. Its easy to prepare and is healthy. You can make it with any cut of chicken however I usually use the breast or the drumstick depending on my weekly budget. If you use chicken breasts the curry it will have around 192cal/800kJ70 per serve.

The original recipe came from Charmaine Soloman's 'The Complete Asian Cookbook'. I have made some changes to make it my own. My recipe serves four.

Ingredients

1kg Chicken Breast or Drumsticks
1 large onion, roughly chopped
3 garlic cloves, peeled
1 tbsp. ginger, roughly chopped
2 cups densely packed mint and or coriander
60mL cup water 1 tbsp. ground turmeric
1 tbsp. garam masala
1 1/2 teaspoons salt
1 1/2 teaspoons chilli powder (optional)
1 cup plain low fat yoghurt
400g tin chopped tomatoes
Method

1. Cut the chicken into serving pieces. If using drumsticks remove the skin.

2. Put the onion, garlic, ginger, coriander/mint and 60 ml water into a food processor and process to make a smooth purée. Heat heavy-based saucepan over medium heat and cook the onion mixture for about 5 minutes, stirring constantly. Add the turmeric, garam masala, salt and chilli powder, if using, and cook for a further 1 minute. Stir in the yoghurt and tomato, and cook until the liquid has been absorbed and the mixture is the consistency of a thick purée.
 

3. Add the chicken to the pan, turning to coat in the spice mixture, then reduce the heat to low, cover, and cook until the chicken is tender. If the liquid from the chicken has not evaporated by the time the flesh is cooked, uncover and increase the heat to dry it out, stirring gently at the base of the pan to prevent burning. Serve with rice or chapatis.

Spiced yoghurt chicken with cardamon rice

An easy recipe where the chicken marinade can be made the night before. Can be served warm or cold.

Ingredients

·         2 chicken breasts

·         1 125ml pot of natural yoghurt (I opted for low fat)

·         1 tbsp of curry paste (Madras or Tandoori)

·         1 tbsp coconut oil

·         150g of long grain rice (Can be swapped for cauliflower rice)

·         1 onion, halved and sliced

·         350ml of chicken stock (omit if using cauliflower rice)

·         4 cardamom pods, squashed (add more if you like them)

·         1 red chilli, finely chopped

·         2 cm piece of ginger, finely chopped

·         A generous tbsp of flaked almonds, toasted

·         1/2 bunch of coriander (stems and leaves), chopped

·         1/2 lime (optional)

Instructions

1. Place the yoghurt and curry paste into a non-metallic dish. Mix well until you have a smooth marinade. Place the chicken into the marinade. Ensure the marinade has covered the chicken. Cover and refrigerate for at least 2 hours.
2. Place oil in a saucepan with a lid. Add the sliced onion and cardamom pods and cook slowly over a low heat for about 15 minutes
3. Add the rice and the stock. Bring to a simmer, cover with lid and cook until the rice is tender. If using cauliflower rice you can add it at this stage. Gently fry with onion and cardamom for 5 minutes or  until heated through (you may need to add a pinch of salt to taste)
4. Meanwhile, BBQ the chicken breasts and remove when cooked through. A charcoal effect should be seen on the chicken.
5. Remove the cardamom pods from the rice and serve onto a platter (I tend to leave them in because I like the taste)
6. Sprinkle on the chilli, ginger, coriander and flaked almonds.
7. Slice chicken breast and place on top of the rice.
8. Press some fresh lime over the dish to add a little extra zing (optional)