Chicken Balti

Name: Chicken Balti
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Asian, Indian
Ingredients: 4 chicken breasts (skin and visible fat removed), diced; 1 cinnamon stick or 1 tsp ground cinnamon; 1/2 tsp dried chilli flakes; 150ml chicken stock (/2 chicken stock cube, dissolved in 150ml boiling water); 1 x 400g tin chopped tomatoes; 1 chicken stock cube; 1 red pepper, deseeded and cut into strips; 1 yellow pepper, deseeded and cut into strips; 1 orange pepper, deseeded and cut into strips; sea salt (optional); 1 tsp garam masala; low-calorie cooking spray; 2 large onions, roughly chopped; 1cm (/2in) piece of root ginger, peeled and chopped; 2 garlic cloves, roughly chopped; 1 tsp ground turmeric; 1/2 tsp dried chilli flakes; 2 tbsp smoked sweet paprika; 2 tsp ground cumin; 2 tsp ground coriander; 1 tsp ground cinnamon; 1 tsp salt; 1/2 tsp freshly ground black pepper; 3 tbsp tomato puree

5 steps

Prep:15minCook:30min

Updated at: Thu, 17 Aug 2023 04:04:04 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories516 kcal (26%)

Total Fat24.4 g (35%)

Carbs23.3 g (9%)

Sugars8.5 g (9%)

Protein52.1 g (104%)

Sodium1337.1 mg (67%)

Fiber5.7 g (20%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Start by making the balti paste. Spray a frying pan with low-calorie cooking spray and place over a medium heat. Add the onions, ginger and garlic to the pan and fry for 3-4 minutes until the onion is golden brown.

Step 2

Put the contents of the pan and the rest of the paste ingredients in a food processor or blender and blitz until it forms a paste. Transfer to a bowl, allow to cool and put in the fridge, or - if you're making ahead - freeze it in an ice-cube tray.

Step 3

Place the chicken in a freezer bag or bowl. Add 4 tablespoons of the paste, mix well and place in the fridge to marinate for an hour or so.

Step 4

Spray a large frying pan with low-calorie cooking spray and place aver a medium heat. Add the cinnamon and chilli flakes and cook for 2 minutes, then spray the pan with more cooking spray, add 4 tablespoons of the balti paste and cook for another 2 minutes. Add the stock, tinned tomatoes and stock cube, stir well and bring to the boil, then turn the heat down to medium, add the marinated chicken and pepper strips and cook for 15 minutes.

Step 5

Taste the curry and add mare salt if you like, and check that the chicken is cooked through. Stir in the garam masala, cook for another 3 minutes and serve garnished with the coriander, if using