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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River's picture
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Great recipe. Tastes fantastic and the preparation isn't too involved.

carrow's picture
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Packed full of flavour. I used the mild chilli powder as my little one was eating it and my older one doesn`t like lots of spice. I also used the whole carton of passata 500 g and let it sizzle a bit longer I didn`t want to throw the rest out.. It tasted really fresh. I served it with sub rolls but next time I will add potatoes. Will be making this again soon !!!

zadkiel73's picture
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Made this for my partner who is on a diet. Pleasantly surprised and turned out really nice. Good fresh flavour to it and very tasty. Added hot paprika powder and some cayenne pepper to it which gave it a nice kick. Would make again

Nancy54321's picture

Really lovely and full of flavour. So nice to make from fresh even if it does take a while to prepare. It takes so fresh and healthy. Gonna make this one again.

Alessya19's picture

Really delicios. I can't belive that something can taste so good and be so healthy. I will defenetly make this again.

cshobbs's picture

Very good!
I replaced the onion with a sweet pepper, and the spinach with green beans.

tracy2014's picture

Absolutely love this. Favourite curry ever!

smozzer's picture
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Cooked it tonight....quite time consuming, but absolutely delicious. My son wolfed it down and he is by no means a low fat eater. This is a top notch curry and I would make it for friends to entertain too.

Pee's picture

Aside from swapping the passata/whole tomato for a tin of chopped tomatoes and a squirt of tomato puree and omitting the spinach (not overly keen) I stuck to the recipe.... pleased with the end result, very enjoyable flavoursome dish and plenty of sauce for mopping up with naan bread. The lime came through but was not overpowering. Made the whole recipe for 2 people so got to freeze the leftovers for another day :-).

SophieB1402's picture

This is one of my favourite recipes from Good Food. The fresh tomatoes and spinach make it taste really fresh and it's a lot lighter than most curries. I often use more tomatoes and spinach to make it extra healthy! The chicken definitely benefits from a few hours' marinating before cooking. Having made this a few times, I now add an extra chilli and up the spices as I like my curries with a bit of a kick. Served with steamed lime and coriander brown rice.

wikkiwoodles's picture

This was so yummy!!!! Can't believe it's so low fat!

pinkkann's picture

Lots of flavour and really low cal (although, as ever, I think the BBC calorie amount is too low) so great for the 5:2 diet. The person who thought the recipe "grose" must have made something else altogether as it's a great recipe.

aboogie's picture

it was absolutely grose it literally made me neally choke up so i gave it to the dog next door and he enjoyed it

Murgz007's picture

So what was it about the dish you didn't like? "Absolutely gross" sounds like a comment you'd hear from a child referring to a brussel sprout!!

kateyb's picture

Really good recipe and does not suffer at all from being 'low fat' in fact it's nicer as less greasy than many curries. I like it with extra chilli. Didn't have time to marinate but it was still delicious.

aeoconnor48's picture
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This was delicious!

I've made many curries in the past and this recipe was by far the best. Although I used lemon (didn't have limes) for the marinade it turned out beautifully, plus I used chicken thighs.

I did add spinach, chickpeas and trimmed green beans to make the curry go further. I would suggest adding a bit more chilli if you like it spicy!

vivatherton's picture

very very tasty, will be cooking again x

thecherub's picture

We thought this was lovely. I used thighs (4 for 2 of us) and kept the rest of the ingredients the same. Thought the sauce was lovely although next time I might add a little extra chilli as it wasn't very hot and would marinate the chicken for longer too.

7daycicada's picture

Best balti recipe on this website.

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 .

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