Low syn (could be no syn!) dhansak sauce

Discussion in 'Slimming World Recipes' started by CornishPisky, 17 April 2010 Social URL.

  1. CornishPisky

    CornishPisky Full Member

    Posts:
    234
    Likes Received:
    17
    Mine & my OH favourite curry is chicken Dhansak. I've finally found a recipe which is pretty darned close to an authentic Indian dhansak. I have tweaked it a little to make it low syn, removing the ghee etc, (I believe the only syns would be in the tomato puree, but if you use reduced passata instead, its completely free!). It might look a lot of work, but its actually easy once you've done the prep, & the taste is well worth it. I do double quantities & freeze half. Here it is...

    300ml chicken stock
    2 small onions finely chopped
    2 teaspoons ginger
    2 teaspoons chopped garlic or garlic puree
    2 teaspoons tumeric
    4 teaspoons mild curry powder
    1 teaspoon chilli powder
    2 teaspoon garam masala
    1 teaspoon whole fennel seeds
    1 teaspoon whole cumin seeds
    A fresh pineapple, finely chopped, including the juice, 400ml
    50ml VLF Natural yoghurt
    2 tablespoons of tomato puree (or reduced passata for a free sauce)
    200ml Onion puree
    400 ml pureed cooked red lentils
    2 tablespoons of sweetener, or to taste
    Frylight

    Put the lentils on to cook, will take around 10 - 15 mins in microwave. Use just enough boiling water to cover them by about an inch. When soft, puree down with a hand blender, liquidiser or food processor.

    Next do the onion puree. In some boiling water on the stove, add a few handfuls of chopped onions. Cook until soft. Puree with a hand blender, liquidiser or food processor. Any left can be frozen til next time.

    In a large saucepan, (I use a wok) heat til hot. Add the whole seeds, & toast til they sizzle & crackle.

    Add the finely chopped onions, & spray with frylight. Reduce heat to low, & cook the onions gently til golden brown & soft.

    Make a paste of the ginger, garlic, curry powder, tumeric, & chilli with a little water, add to the pan, & cook for a few minutes. Add the pineapple.

    Mix the yoghurt, tomato puree or passata, onion puree & lentil puree, with stock & add to the pan. Turn up the heat, til simmering, then simmer for 20 - 30 mins to reduce.

    Last of all, add the sweetener & garam masala once cooking is done.

    Like most curries this is best left overnight, for the flavours to develop. You can then part cook some diced chicken, or lamb or whatever, then add your sauce, plus a little water if its too thick, & cook til the meat is done.

    Its divine!
    PS I think I have the syns right, but please correct me if I've made any mistakes...
     
  2. Avatar

    MiniMins.com Matched Content

  3. Hazel115

    Hazel115 Full Member

    Posts:
    233
    Likes Received:
    1
    Start Weight:
    17st3lb
    Current Weight:
    16st3lb
    Goal Weight:
    11st7lb
    Lost(%):
    1st0lb(5.81%)
    Diet:
    Exante
    That sounds yummy! Dhansak is my favourite too so will definitely give it a try.

    Thanks x
     
  4. StaceyUK

    StaceyUK Gold Member

    Posts:
    2,373
    Likes Received:
    118
    Start Weight:
    18st1.6lb
    Goal Weight:
    10st10lb
    Diet:
    Slimming World
    Sounds yummy! You'd have to count syns for the cooked pineapple but I don't think it will add a huge amount.
     
  5. Mrs E-H

    Mrs E-H Loves Slimming World

    Posts:
    1,550
    Likes Received:
    5
    Start Weight:
    24st11.0lb
    Current Weight:
    24st3.5lb
    Goal Weight:
    12st7lb
    Lost(%):
    0st7.5lb(2.16%)
    Diet:
    Slimming world
    Yummy I just made this but I put the yogurt and pineapple in at the end I also added the chicken at the stock stage and it was tender and juicy.
    I didnt have mild curry I just had madras and used that and it was spicy delicious lol
    xxxx
     
  6. Gettingthinnerbytheday

    Gettingthinnerbytheday Gold Member

    Posts:
    2,038
    Likes Received:
    29
    Diet:
    Slimming World
    Just been looking for a dhansak recipe!

    Big thanks from me - I am going to attempt a vegetable dhansak using this recipe very soon :)
     
  7. Wishbird007

    Wishbird007 Gold Member

    Posts:
    3,851
    Likes Received:
    4
    Start Weight:
    12st0lb
    Current Weight:
    12st0lb
    Goal Weight:
    10st7lb
    Lost(%):
    0st0lb(0%)
    Diet:
    Slimming world/Low calorie dieting
    Hi
    Thanks for this recipe, I tried it last night it was yummy, just did a veggie version with potato, sweet pots, carrots, cauli, courgette n mushroom! I missed out fennel n cumin seeds as I didn't have any n it was great. X
     
  8. ReducingRach

    ReducingRach Member

    Posts:
    29
    Likes Received:
    0
    Start Weight:
    13st13lb
    Current Weight:
    13st8lb
    Goal Weight:
    11st1lb
    Lost(%):
    0st5lb(2.56%)
    Diet:
    Slimming World
    Very tasty. Thanks. I made it with lamb and added fresh spinach at the very end. OH preferred it to the local Indian restaurant. Result :)
     
  9. frugal fifer

    frugal fifer Silver Member

    Posts:
    529
    Likes Received:
    20
    Start Weight:
    19st1lb
    Current Weight:
    13st6lb
    Goal Weight:
    11st6lb
    Lost(%):
    5st9lb(29.59%)
    Diet:
    Slimming World
    might give this a go at the weekend, thanks for posting.
     
  10. *Josie*

    *Josie* Full Member

    Posts:
    118
    Likes Received:
    1
    Start Weight:
    15st0lb
    Current Weight:
    15st0lb
    Goal Weight:
    9st10lb
    Lost(%):
    0st0lb(0%)
    Diet:
    Slimming World
    Sorry to reply on an old thread but I really think this needs bumping ;)

    I just made this for tea and it was really good :p I made it with chicken and served it with rice (and veg for my 1/3 EE), it served 4 generously, will definitely be making it again thanks for the recipe! :D
     
Popular Forums
  1. MiniMins.com is a weight loss support community helping each other on their weight loss journey. We have a multitude of forums, from Slimming World and Exante, to Success Stories. Click the logo at the top right to return to the forum home page at any time.
Loading...