Recipes


Chicken Balti

19 July 2012

SERVES 4. PREP 25 mins plus marinating. COOK 30 mins

INGREDIENTS

  • 450g/1lb skinless, boneless chicken breast, cut into bite-sized pieces
  • 1tbsp lime juice
  • 1 tbsp paprika
  • 1/4 tsp chilli powder
  • 1 1/2 tbsp sunflower or groundnut oil
  • 1 cinnamon stick
  • 3 cardamom pods, split
  • 1 small to medium green chilli
  • 1/2 tsp cumin seeds
  • 1 medium onion. coarsely grated
  • 2 garlic cloves, very finely chopped
  • 2.5cm-piece ginger, grated
  • 1/2 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 250ml/9fl oz organic passata
  • 1 red pepper, deseeded, cut into small chunks
  • 1 medium tomato, chopped
  • 85g/3oz baby spinach leaves
  • handful fresh coriander, chopped
  • chapatis or basmati rice to serve (optional)

1/ Put the chicken in a medium bowl. Mix in the lime juice, paprika, chilli powder and a grinding of black pepper, then leave to marinate for at least 15 mins, preferably a bit longer.

2/ Heat 1 tbsp of the oil in a large non-stick wok or saute pan. Tip in the cinnamom stick, cardamom pods, whole chilli and cumin seeds, and stir briefly just to colour and release their fragrance. Stir in the onion, garlic and ginger and fry over a medium to high heat for 3-4 mins until the onions starts to turn brown. Add the remaining oil, then drop in the chicken and stir-fry for 2-3 mins or until it no lonfer looks raw. Mix the turmeric, cumin, ground coriander and garam masala together. Top into the pan, lower the heat to medium nad cook for 2 mins. Pour in the passata and 150mlwater, then drop in the chunks of pepper. When starting to bubble, lower the heat and simmer for 15-20 mins or until the chicken is tender.

3/ Stir in the tomato, simmer for 2-3 mins, then add the spinach and turn it over in the pan to just wilt. Season with a little salt. If you want to thin down the sauce, splash in a little more water. Remove the cinnamom stick, chilli and cardamon pods, if you wish, before serving. Scatter with fresh coriander and serve with warm chapatis or bamati rice, if you like. 

PER SERVING 217 kcals, protein 30.2g, carbs 10.2g, fat 6.6g, sat fat 1.3g, fibre 2.5g, sugar 8.2g, salt 0.5g.                                                                                

Posted: 19/07/2012 09:49:10 by

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