I make a curry and my husband loves it. All it is is fry an onion in spray oil, add chicken , add curry powder, cumin and dry coriander, then pour in a carton of pasatta and 200ml of chicken stock. Then add fresh coriander and serve. It's yum
I love tomato based curries. So using fry light spray, I fry onion with chicken and cumin. Then add 200mls of passata and 1-2 tins of chopped tomatoes. Then add 3 tomatoes cut into quarters, 3 peppers (red/yellow work well) courgette, Aubergine and any other veg you like. Add a few teaspoons of curry paste (rogan josh paste is v low points value) This can all just be simmered together until the chicken is cooked and veg is soft.
Great low points meal with a few of your 5 a day! I think you only need to point the chicken and curry paste :-/
put diced meat in a dish and rub in the spice mixture and coat well.
the longer you leave it to marinate the better
fry chopped onions in fry light with the marinated meat until meat is tender make up the stock with the boiled water and mix with the meat and spices.
let liquid reduce by about 1/2 then add the philly cheese, stir till cheese has all mixed in.
dont let it thicken too much in the pan, because once its on the rice its amazing how quickly it thickens
USE LESS JALAPENO PEPPERS IF YOU DON'T LIKE YOUR CURRY TOO SPICY
5PP per portion, Serves 6 (or 7PP for 4 portions)
1 tbsp fennel seeds 4 tbsp madras curry powder 4 garlic cloves, crushed 2.5cm piece of root ginger, grated 2 tbsp white wine vinegar 4fl oz/113ml passata 5oz/142g fat free natural yogurt 2lb/908g chicken - i used diced chicken breast .Fry light 1 large onion 1 cinnamon stick 4 green cardamon pods Salt and ground black pepper 400g can of chopped tomatoes 1/4 pint/142ml chicken stock (I used an oxo cube)
1. Dry-fry the fennel seeds and curry powder in a non-stick frying pan for 1-2 minutes, or until the fennel seeds release a warm aroma. Transfer the seeds and powder into a clean work surface and crush with a rolling pin (or use a pestle and mortar set if you have one) until ground into a powder. 2. Put the ground spices into a food processor along with the garlic, ginger, vinegar, passata and half the yogurt. Blend until smooth. Transfer to a large glass or plastic bowl with the remaining yogurt and add the chicken. Mix well, cover and leave to marinade in the fridge for 12-24 hours (i know this seems a long time but its worth it!). 3. When ready to cook, spray a large, non-stick frying pan or wok with fry light and place over a medium heat. Add the onion, cinnamon and cardamon pods. Stir-fry for 6-8 mins until the onion is translucent. Add the chicken mixture and cook, stirring frequently, for 10 mins. Season well. 4. Stir in the chopped tomatoes and stock and bring to the boil. Reduce heat to low and simmer, uncovered for 40-45 minutes, stirring occasionally. 5. Serve with rice and superfree veg!!
spray fry light into a large pan and fry off the cumin seeds for 1 min, add the onions, peppers, garlic and ginger. Fry for 6-8 mins. add curry powder, chilli powder, cumin and corriander season well and fry for 2-3 mins. add chicken fry off for 5 mins, add tinned toms and 100mls of water. Reduce heat and simmer for 15 mins. Serve with rice
I make this often, it's lovely!
8oz skinless, boneless chicken breasts, cut into strips
1 cup brown rice, uncooked
1 large onion, thinly sliced
4 garlic cloves, minced
2 jalapenos, seeded and diced
1 28oz can diced tomatoes
1/2 cup plain, non-fat Greek yogurt
1 tbsp freshly grated ginger
1 tbsp Garam Masala
1 tbsp cumin
1 tsp paprika
1 tsp allspice
1 tsp salt
1/2 tsp black pepper
1/4 cup cilantro, finely chopped
Juice from 1 lime
In a large bowl, mix all ingredients except chicken, rice and cilantro. Stir well to combine.
Lightly mist crock pot with non-fat cooking spray, and place chicken inside. Season with additional salt and pepper.
Pour bowl of tomato mixture over top of chicken. Cook on low for about 6-8 hours or high for about 4 hours.
Prepare rice according to package instructions.
Serve over rice or pasta and top with fresh cilantro.
Preparation time: 15 minute(s)
Cooking time: 6 hour(s)
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 4
Culinary tradition: Indian (Northern)
Entire recipe makes 4 servings
Serving size is about 1/2 cup rice and 1 ¼ cup Chicken Tikka Masala
Each serving = 7 Points +
Some of these curries look so good! Will try them! I tried to get my friend to make butter chicken for our dinner night but she thought it was too hard! I love to cook though and cannot wait to try it myself!