Healthier chicken balti

Healthier chicken balti

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(29 ratings)

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Cooking time

Prep: 25 mins Cook: 30 mins Plus marinating

Skill level

Easy

Servings

Serves 4

A lighter version of the Indian takeaway classic from Angela Nilsen, this tomato-based curry is packed with extra spinach and peppers

Nutrition and extra info

Additional info

  • Freezable
  • Healthy
Nutrition info

Nutrition per serving

kcalories
217
protein
30.2g
carbs
10.2g
fat
6.6g
saturates
1.3g
fibre
2.5g
sugar
8.2g
salt
0.5g

Ingredients

  • 450g skinless, boneless chicken breasts, cut into bite-sized pieces
  • 1 tbsp lime juice
  • 1 tsp paprika
  • ¼ tsp hot chilli powder
  • 1½ tbsp sunflower or groundnut oil
  • 1 cinnamon stick
  • 3 cardamom pods, split
  • 1 small to medium green chilli
  • ½ tsp cumin seed
  • 1 medium onion, coarsely grated
  • 2 garlic cloves, very finely chopped
  • 2½ cm-piece ginger, grated
  • ½ tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 250ml organic passata
  • 1 red pepper, deseeded, cut into small chunks
  • 1 medium tomato, chopped
  • 85g baby spinach leaves
  • handful fresh coriander, chopped
  • chapatis or basmati rice, to serve (optional)

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Method

  1. Put the chicken in a medium bowl. Mix in the lime juice, paprika, chilli powder and a grinding of black pepper (step 1), then leave to marinate for at least 15 mins, preferably a bit longer.
  2. Heat 1 tbsp of the oil in a large non-stick wok or sauté pan. Tip in the cinnamon stick, cardamom pods, whole chilli and cumin seeds, and stir-fry briefly just to colour and release their fragrance (step 2). Stir in the onion, garlic and ginger and fry over a medium-high heat for 3-4 mins until the onion starts to turn brown. Add the remaining oil, then drop in the chicken and stir-fry for 2-3 mins or until it no longer looks raw. Mix the turmeric, cumin, ground coriander and garam masala together. Tip into the pan, lower the heat to medium and cook for 2 mins (step 3). Pour in the passata and 150ml water, then drop in the chunks of pepper. When starting to bubble, lower the heat and simmer for 15-20 mins or until the chicken is tender.
  3. Stir in the tomato, simmer for 2-3 mins, then add the spinach and turn it over in the pan to just wilt. Season with a little salt. If you want to thin down the sauce, splash in a little more water. Remove the cinnamon stick, chilli and cardamom pods, if you wish, before serving. Scatter with fresh coriander and serve with warm chapatis or basmati rice, if you like.

Recipe from Good Food magazine, June 2012

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Comments

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zmikeo's picture

Had this last night as one of my 5-2 diet meals though I used white fish which i marinated overnight and was very tasty, I cut up the chilli as like the heat and also added another tin of tomatoes and increased the spices.
Had it with 50 g of bulgur wheat and it only came too 425kcal, will be having again as have 3 portions left .

vivatherton's picture

im using this for my 5:2 too, not sure what to have with it yet though x

zmikeo's picture

Had this last night as one of my 5-2 diet meals though I used white fish which i marinated overnight and was very tasty, I cut up the chilli as like the heat and also added another tin of tomatoes and increased the spices.
Had it with 50 g of bulgur wheat and it only came too 425kcal, will be having again as have 3 portions left .

zmikeo's picture

Had this last night as one of my 5-2 diet meals though I used white fish which i marinated overnight and was very tasty, I cut up the chilli as like the heat and also added another tin of tomatoes and increased the spices.
Had it with 50 g of bulgur wheat and it only came too 425kcal, will be having again as have 3 portions left .

zmikeo's picture

Had this last night as one of my 5-2 diet meals though I used white fish which i marinated overnight and was very tasty, I cut up the chilli as like the heat and also added another tin of tomatoes and increased the spices.
Had it with 50 g of bulgur wheat and it only came too 425kcal, will be having again as have 3 portions left .

zmikeo's picture

Had this last night as one of my 5-2 diet meals though I used white fish which i marinated overnight and was very tasty, I cut up the chilli as like the heat and also added another tin of tomatoes and increased the spices.
Had it with 50 g of bulgur wheat and it only came too 425kcal, will be having again as have 3 portions left .

zmikeo's picture

Had this last night as one of my 5-2 diet meals though I used white fish which i marinated overnight and was very tasty, I cut up the chilli as like the heat and also added another tin of tomatoes and increased the spices.
Had it with 50 g of bulgur wheat and it only came too 425kcal, will be having again as have 3 portions left .

zmikeo's picture

Had this last night as one of my 5-2 diet meals though I used white fish which i marinated overnight and was very tasty, I cut up the chilli as like the heat and also added another tin of tomatoes and increased the spices.
Had it with 50 g of bulgur wheat and it only came too 425kcal, will be having again as have 3 portions left .

mssarah85's picture
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I cooked this just because I love curry and I love this recipie! It's so fresh tasting, the only thing I did different is added extra passata as I like my curry a bit more saucy. The fact that its so low in fat is an added bonus.

fionamair's picture
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Really delicious recipe and pretty straight forward as long as you have all the spices.

I added a chopped whole green chilli and adapted the recipe to feed 6 people. I made it the day before serving so all the flavors developed and used boneless chicken thighs.

Will definitely be making this again.

ymnpwr44's picture
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Oh My God, I tried this recipe and it was amazing, full of flavor and very delicious.....

ditzpot's picture
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This was really tasty. I put more green chillis in and added two tablespoons of creme fraiche and a chicken stock cube to give this just a bit more oomph.

lmercerlol's picture
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We love spicy curries so as this was partway through cooking I knew I would need to add some further ingredients. we sliced our chilli and added an extra half red chilli.Then at the end added fair bit of Natco curry powder.So if you order chicken balti at a restaurant or takeaway and love that....following our tips will get you the same. However fresher, less fat and so so much tastier.Plus you made it yourself.

johnkaiman's picture
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Very tasty, but found that chicken was a little dry by the end. Will use chicken thighs next time - cheaper and more flavour!

alicewrigley's picture
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Delish! I added more chillies and it was great, really lovely flavour and texture.

darrenharris7's picture
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One word....yum! (I know that's 3...)

tamarabrown's picture
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Superb healthy curry!added 2 green chillies (one chopped) to give it more spicy kick and also more ginger and fresh coriander. sereved with some mushroom pilau and fresh onion,coriander and tomato salad! Delicious!(marinated chicken for about 6 hours)

CailinLondon's picture
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Followed the recipe exactly and it was delicious!

joktattie's picture
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I agree with Frantic Flapjack "okay but not memorable!"
A lot of spice but not much flavour was my experience.
I only marinated the chicken for 30mins which is probably not enough
I know!

Frantic Flapjack's picture
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This was okay but not memorable. The spiced chicken balti recipe on this site is better in my opinion. Be careful when frying the whole chilli - mine exploded. May be a good idea to slice a small split into it before putting it into the pan.

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