26 January, 2015
Posted in : Curry, Slimming World on by : Pete
Adapted from the Hairy Biker's Korma recipe to make it even more healthy and fit my weight-loss plan
Servings 4 People
- 4 Skinless Chicken Breasts about 600g in total
- 100 g Low-fat Coconut Yoghurt
- squirt FryLite Oil
- 400 g Chopped onion
- 4 Cloves garlic Peeled & finely chopped
- 20 g Fresh Root Ginger Peeled & finely grated
- 12 Pods Cardomom Crushed
- 1 tbsp Ground Cumin
- 1 tbsp Ground Coriander
- 1/2 tsp Ground Tumeric
- 1/4 tsb Ground Hot Chilli Powder
- 1 Bayleaf
- 4 Cloves
- 2 tsp Sweetener
- 1/2 tsp Sea Salt Flakes
- 300 ml Cold Water
- Ground Black Pepper
- Cut each chicken breast into 8 or 9 bite-sized pieces, season with black pepper and put them in a non-metallic bowl. Stir in 2 tbsp of the yoghurt, cover with cling ﬁlm and chill for a minimum of 30 minutes but ideally 2–6 hours.
- Heat a large, non-stick saucepan, squirt with a little frylite and add the onions, garlic and ginger. Cover and cook over a low heat for 15 minutes until very soft and lightly coloured. Stir the onions occasionally so they don’t start to stick.
- Once the onions are softened, stir in the crushed cardamom seeds, cumin, coriander, turmeric, chilli powder and bay leaf. Pinch oﬀ the ends of the cloves into the pan and throw away the stalks. Cook the spices with the onions for 5 minutes, stirring constantly.
- Stir in the sweetener and ½ a teaspoon of salt, then slowly pour the water into the pan, stirring constantly. Bring to a gentle simmer, then cover and cook for 10 minutes, stirring occasionally. Remove the pan from the heat, take out the bay leaf and blitz the onion mixture with a stick blender until it is as smooth as possible. You can do this in a food processor if you prefer, but let the mixture cool slightly ﬁrst. The sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving
- Drain the chicken in a colander over the sink, shaking it a few times – you want the meat to have just a light coating of yoghurt. Place a non-stick frying pan on the heat, add the sauce and bring it to a simmer. Add the chicken pieces and the remaining yoghurt and cook for about 10 minutes or until the chicken is tender and cooked through, stirring regularly. Exactly how long the chicken takes will depend on the size of your pieces.
- Finally, adjust the seasoning to taste and serve with some rice, I think the Bachelors Golden Rice goes really well with this, spoon out the chunks of chicken first then drench the chicken with the sauce.
If you find that when the chicken is ready, the sauce is too thin for your liking, you can either continue to cook uncovered to reduce the sauce down or add a teaspoon of cornflour mixed with a little cold water to thicken it up. This will add a few more calories/points/syns though. 3 Syns per portion