The ultimate makeover: Chicken korma
Try this healthier, more fragrant version of a popular Indian classic
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 45 mins
Low-fat
- Heat 1 tbsp of the oil in a deep sauté pan or wok. Tip in the onions, then fry over a medium-high heat for about 12-15 mins, stirring occasionally, until a rich golden colour and the pan is sticky on the bottom. While they cook, chop the garlic and ginger. Make a slit down the length of each cardamom pod just deep enough to reveal the tiny seeds. Remove the onions from the heat. Transfer a third of them to a small blender along with the garlic, ginger and 2 tbsp water. Whizz together to make a paste that is as smooth as you can get it. Set aside.
- Return the onions in the pan to the heat, add the remaining oil, cardamom pods and cinnamon stick, then stir-fry for a couple of mins. Stir in the chicken, ground coriander, 1¼ tsp of the garam masala, mace and black pepper, then stir-fry for another 2 mins. Reserve 3 tbsp of the yogurt, then slowly start to add the rest, 1 tbsp at a time, stirring between each spoonful. When all the yogurt has gone in, stir in the oniony paste and stir-fry for 2-3 mins. Stir in 150ml water, then the milk. Bring to a boil, then simmer, covered, for 20 mins, scattering in the chillies for the final 5 mins, by which time the chicken should be very tender. Remove the cardamom pods and cinnamon. The flavours mellow all the more if refrigerated overnight. When gently reheating, splash in a little water if needed to slacken the korma sauce.
- Finish by stirring in the chopped coriander. Taste and add a little salt if you wish. Swirl in the reserved yogurt. Spoon the korma into bowls, scatter a few almonds over each portion with a sprinkling of the remaining garam masala. Serve the saffron rice on the side.
402 kcalories, protein 43g, carbohydrate 33g, fat 12 g, saturated fat 3g, fibre 1g, sugar 7g, salt 0.35 g
Recipe from Good Food magazine, November 2009.
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http://www.bbcgoodfood.com/recipes/13417/
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Ingredients
- 2 tbsp vegetable oil
- 2 medium onions , chopped
- 3 garlic cloves
- about 2cm piece fresh root ginger (to give you 2 tbsp finely chopped)
- 5 cardamom pods
- 1 cinnamon stick
- 600g boneless, skinless chicken breasts, cut into bite-size pieces
- 2 tsp ground coriander
- 1 ½ tsp garam masala
- ¼ tsp ground mace
- ½ tsp ground black pepper
- 150ml natural yogurt , not fridge cold
- 100ml full-fat milk
- 2 small green chillies , deseeded and shredded
- handful coriander leaves and stems, coursely chopped
- 1 tbsp flaked almonds , toasted
- 250g basmati rice , cooked with a generous pinch saffron
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 45 mins
Low-fat
Ingredients
- 2 tbsp vegetable oil
- 2 medium onions , chopped
- 3 garlic cloves
- about 2cm piece fresh root ginger (to give you 2 tbsp finely chopped)
- 5 cardamom pods
- 1 cinnamon stick
- 600g boneless, skinless chicken breasts, cut into bite-size pieces
- 2 tsp ground coriander
- 1 ½ tsp garam masala
- ¼ tsp ground mace
- ½ tsp ground black pepper
- 150ml natural yogurt , not fridge cold
- 100ml full-fat milk
- 2 small green chillies , deseeded and shredded
- handful coriander leaves and stems, coursely chopped
- 1 tbsp flaked almonds , toasted
- 250g basmati rice , cooked with a generous pinch saffron
402 kcalories, protein 43g, carbohydrate 33g, fat 12 g, saturated fat 3g, fibre 1g, sugar 7g, salt 0.35 g
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