Nutrition balance score
Great
Glycemic Index
19
Low
Glycemic Load
3
Low
Nutrition per serving
Calories215.7 kcal (11%)
Total Fat5 g (7%)
Carbs14.7 g (6%)
Sugars4.3 g (5%)
Protein27 g (54%)
Sodium67.5 mg (3%)
Fiber4.4 g (16%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
cooking spray
calorie controlled
2onions
chopped
1red pepper
deseeded and sliced
1green pepper
deseeded and sliced
1green chilli
deseeded and sliced into thin rounds
2garlic cloves
crushed
5 cmfresh root ginger
piece, grated
600gskinless chicken breasts
cubed
1 Tbspcurry powder
1 tspcumin seeds
1 tspchilli flakes
400gpassata
Instructions
Step 1
Heat a lidded saucepan over a medium heat. Mist with the cooking spray and fry the onions for 5 minutes. Add the red pepper, garlic and ginger, mist again with the cooking spray, and fry for another 3 minutes until the vegetables have softened
Step 2
Using a hand-held blender, purée the onion and veg mixture with 4 tbsp of water until smooth, then remove the mixture from the pan and set aside until ready to use.
Step 3
Return the pan to the heat, spray with the cooking spray, and stir-fry the chicken for 5 minutes until browned in places. Add the green pepper and chilli, then stir-fry for another 2 minutes
Step 4
Return the onion and veg mixture to the pan and add the curry powder, cumin seeds and passata. Stir, bring to the boil then reduce the heat and simmer, part-covered, for 20 minutes until the sauce has reduced and thickened and the chicken has cooked through. Season to taste and serve with the extra chilli.
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