Monday, 26 October 2009
Trying to combat the onset of winter weight is never easy, all those comforting, soul-food recipes just begging to be made as you swath yourself in warm clothes and heated rooms to chase away the chill from outside. This week I'm trying to focus on bringing lunch to work every day so that I stay away from the convenience store, so am either working on making healthy recipes (101 series, you're so good to me), or paring down the recipes I find to a healthier version. If nothing else I can lose a few pounds and enjoy putting them back on over Christmas!
The original version of this recipe can be found here, I'm sure it would also be delicious as written if you're lucky enough to not need to watch your figure.
Ingredients serves 2
1 boneless skinless chicken breast (approx 200-250g), diced
2 tbsp (30ml) canola oil
1.5 medium onions
1 garlic clove
0.5 tsp cayenne (red pepper)
0.5 tbsp coriander (or less to taste)
1 tsp garam masala
1 cup (245g) non-fat plain yogurt
0.5 tsp sea salt (or less to taste)
I used non-fat (0%) yogurt for this recipe, but it had a tendency to separate when cooked. It comes back to together again when simmering, and your whizzing this in the blender anyway so it's not a huge issue, but you may be able to help this using a yogurt with higher fat content.
Speaking of higher fast content, I really reduced the oil for this recipe. Originally you were supposed to use 2 tbsp oil for the onions/spices, and then another two for the chicken. I halved that but you don't have to.
1) First prepare the sauce: Slice or chop the onions. Using a large heavy frying pan that has a lid, saute the onions in half the oil. When they are translucent and beginning to brown, add the garlic.
I realised at the last moment I only had 1 yellow onion to hand, so I used half a red one too.
2) When its moisture evaporates, add the cayenne, coriander, and masala seasoning. Add the yogurt. Lower heat and simmer 5 minutes, partly covered. Remove from heat.
3) Puree the onion-and-spice mixture in your food processor or food mill. Don't make it into baby food, but make sure there are no stringy pieces of onion left in it.
4) Over medium-high heat, heat the other half of canola oil until very hot, then dump in the cut-up chicken all at once. Stir continuously for 2 minutes, then saute for 3 more minutes, stirring occasionally.
5) Add the onion-and-spice pure to the cooking chicken. Add salt. Stir the mixture until it starts to bubble, then lower heat, cover, and simmer for 30 minutes. Let cool until ready to serve. The longer you wait, the better it will taste.
Calories per serving: 320
Fat: 15.2 g
Carbs: 18.2 g
Protein: 29.4 g