Healthier chicken balti

Healthier chicken balti

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(33 ratings)

By

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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
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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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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.

lrigby1's picture
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Delicious. Its hard to believe it is healthy too.

MrsLB's picture
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This is an excellent curry. I used 500ml of passata and increased the spices by about a third to make it a little hotter. Best made the day before.

mooncat1981's picture

Absolutely delicious. Sliced the green chilli before adding, and used mild chilli powder instead of paprika, for added flavour as well as colour. Made for a spicier curry, that even my 8 yr old who is new to spicy food really enjoyed. Will definately make this again. Better than a take away.

donnadoo98's picture
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Wow- what a delicious curry! It was perfect for the whole family, and was very flavoursome and spicy- and so healthy too! It was easy to make, although took me longer than the recipe said but was so worth the effort. I thoroughly recommend this to everyone!

darrenharris7's picture
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Yum........... 10/10 for flavour and frehness. Marinated chicken for 2 hours and used fresh lime.

twiggles's picture
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We love curries, and all the family (inclusive of young children) enjoyed this recipe. I did marinate the meat for longer, & like most curries, it will probably taste even better the next day!
Enjoy

hifigary's picture
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I used chopped tomatoes and some puree. Saved in binder to make again. Not the spiciest curry but very tasty

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