STEP 3 Chicken Masala

Name: STEP 3 Chicken Masala
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian, Indian
Ingredients: 1 Onion, chopped; 2 Garlic cloves, crushed; 1 Fresh green chilli, finely chopped; 2.5cm Piece fresh root ginger, peeled and chopped; 1 tsp Ground turmeric; 1 tsp Ground coriander; 1/2 tsp Ground cumin; Few sprigs of fresh coriander leaves; 50ml Water; 1 Cinnamon stick; 300g Boned, skinned chicken breasts, cut into strips; 125ml Cambridge Golden Vegetable Drink or vegetable stock; 2 tbsp Chopped fresh coriander; 1/2 Small onion, chopped; Good pinch of cumin seeds; 2 tbsp Made up Cambridge Golden Vegetable Drink or vegetable stock; 100g Broccoli, divided into florets; 1 Garlic clove, chopped; 1 Fresh chilli, deseeded and chopped; Freshly ground black pepper

5 steps

Prep:15minCook:15min

When you fancy something hot and spicy, try making this chicken masala — unlike the version from an Indian restaurant or takeaway, it’s low in calories and fat.

Updated at: Thu, 17 Aug 2023 13:38:33 GMT

Ingredients

2 servings

2.5 cm piece, peeled and chopped

1 tspground turmeric

1 tspground coriander

½ tspground cumin

3 sprigsfresh coriander leaves

50mlwater

1cinnamon stick

300gchicken breasts

boned skinned, cut into strips

125mlvegetable stock

golden, drink, or vegetable

2 Tbspfresh coriander

chopped

For the spicy broccoli

0.5onion

small, chopped

cumin seeds

good

2 Tbspvegetable stock

golden, drink, or vegetable

100gbroccoli

freshly ground black pepper

Instructions

Step 1

Put the onion, garlic, chilli, ginger, ground spices and coriander leaves in a blender or food processor, and blitz to a thick paste. Add the water through the feed tube, a little at a time.

Step 2

Cook the spicy paste and cinnamon stick in a non¬stick frying pan over a medium heat, stirring, for 1 minute. Stir in the chicken and cook for 3 minutes, turning it in the spicy mixture.

Step 3

Pour in the stock, cover the pan and simmer for 10 minutes, until the chicken is cooked and tender. Discard the cinnamon.

Step 4

While the chicken is cooking, put the onion, cumin seeds and stock for the spicy broccoli in another pan and cook gently over a low heat for 5 minutes, until the onion softens. Stir in the broccoli, garlic and chilli and cook for a further 5 minutes, until the broccoli is tender. Season with black pepper and serve with the chicken masala, sprinkled with chopped coriander.

Step 5

NOTE : You can use turkey breast instead of chicken in this dish. The calorie and fat counts will stay the same. Use a pinch of dried chilli flakes instead of fresh chilli. For Steps 3, 4 or 5, you can serve this curry with boiled brown or basmati rice — a single portion of 30g rice (dry weight) will add 130kcal and 0.5g fat.

View on one2onediet.com

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