Thursday, November 11, 2010

DINNER: Easy, Low-fat, Spicy Chicken Curry

Paprika is absent -the curry is usually more red
I find Indian food incredibly hard to make successfully - the number of spices and advanced techniques involved can often create an over-flavored disaster.  This recipe is easy to make, the ingredients are accessible at your local grocery store, and it's healthy.

Servings: 4-6

Ingredients:
  • 3-4 tbsp olive oil
  • 1 cup water - use as needed
  • 1 bay leaf
  • 1 red onion, diced thinly
  • 1 tbsp ground turmeric
  • 1/2 tsp chili powder
  • 1/2 tsp paprika
  • 3 whole cloves
  • 1 tbsp ground coriander
  • 1 bunch cilantro, chopped (toss the stems)
  • 2 tbsp ginger (diced very finely)
  • 2 tbsp garlic (don't forget to use a garlic press)
  • 2 pds skinless, boneless, chicken thigh filets chopped into bite-sized pieces
  • 1 tomato, thinly sliced

Instructions:
  • Heat 1-2 tbsp oil in a large skillet, add onions and bay leaf - let cook on high heat for 4-5 minutes (or until the onions are golden)
  • Add turmeric, chili powder, paprika, ginger, and garlic - add enough water so that the mixture and the onions are moist - reduce heat and stir as needed for 2-3 minutes
  • When water has evaporate, add in chicken, tomato,  cloves, and at least 1 tbsp of water
  • Cover and simmer for at least 30-35 minutes - if the curry is too moist, feel free to add in bread crumbs or cornstarch as that will help to thicken the curry sauce
  • Add in cilantro prior to serving

2 comments:

  1. TAZ,

    Thanks for this! I can't wait to try it. Did you know that Indian women as an ethnicity are the most obese in the world? It would be nice to have a low fat Indian cookbook. It's the rice and oil that kill us.

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  2. Are you serious?! That's awful! I really recommend replacing all white/processed flours and rices with complex carbohydrates like brown rice, whole wheat roti, and if you can handle it, quinoa (protein + fiber).

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