Healthier chicken balti

Healthier chicken balti

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(57 ratings)

Prep: 25 mins Cook: 30 mins Plus marinating

Easy

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

  • Freezable
  • Healthy

Nutrition: per serving

  • kcal217
  • fat6.6g
  • saturates1.3g
  • carbs10.2g
  • sugars8.2g
  • fibre2.5g
  • protein30.2g
  • salt0.5g
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Ingredients

  • 450g skinless, boneless chicken breast, cut into bite-sized pieces
  • 1 tbsp lime juice
  • 1 tsp paprika
    Paprika

    Paprika

    pa-preek-ah

    A spice that's central to Hungarian cuisine, paprika is made by drying a particular type of…

  • 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
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic cloves, very finely chopped
  • 2½ cm-piece ginger, grated
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • ½ tsp turmeric
    Turmeric

    Turmeric

    term-er-ik

    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
    Garam masala

    Garam masala

    gar-am mah-sarl-ah

    Meaning 'warming spice mix', garam masala is the main spice blend used in North Indian…

  • 250ml organic passata
  • 1 red pepper, deseeded, cut into small chunks
  • 1 medium tomato, chopped
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 85g baby spinach leaves
    Spinach

    Spinach

    spin-atch

    Used in almost every cuisine across the world, spinach is an enormously popular green vegetable…

  • handful fresh coriander, chopped
  • chapatis or basmati rice, to serve (optional)

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.

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Comments, questions and tips

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River
3rd Jun, 2014
5.05
Great recipe. Tastes fantastic and the preparation isn't too involved.
carrow
23rd May, 2014
5.05
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
21st May, 2014
5.05
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
19th Mar, 2014
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
17th Mar, 2014
Really delicios. I can't belive that something can taste so good and be so healthy. I will defenetly make this again.
cshobbs
8th Feb, 2014
Very good! I replaced the onion with a sweet pepper, and the spinach with green beans.
tracy2014
11th Jan, 2014
Absolutely love this. Favourite curry ever!
smozzer
9th Jan, 2014
5.05
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
Pee
28th Dec, 2013
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
15th Dec, 2013
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.

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