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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DJMbake
14th Oct, 2017
Really tasty this one!
H0sna
24th Jul, 2017
5.05
Made this twice so far, it tastes delicious! My mom and dad loved it. Will make it again...
Sal Southall
22nd Mar, 2017
5.05
This is so good full of flavour, I made it with drumsticks worked very well.
Gemmab2020
20th Nov, 2016
5.05
Absolutely delicious! I followed the recipe to a t but would add more chilli powder next time.
MrsEMoss
11th Jul, 2016
2.55
Found this currently really wet & this seemed to drown away the flavour. Won't be making again
Gabi_AMJ
1st Jul, 2016
5.05
Perfect! I was looking for a healthy, easy Balti recipe to make for the family as an everyday dish- we'd gotten into a bad habit of buying a stodgy curry from the shop to stick in the microwave. This recipe is so easy and its much lighter and just as tasty as the shop-bought Balti. I followed the recipe exactly, but added more chilli powder and chopped up a red chilli pepper, coz we like it spicy. We all still found it mild, so will be adding more chillies next time.
Niamy94
6th Jun, 2016
5.05
Halved this to serve 2 and still had some leftover to stick in the freezer. Didn't bother with the lime juice and actually left it marinating overnight. Was so tasty and both cleaned their plates. I didn't have all the spices so just substituted some of them for what I had in the cupboard!
jaynepearson
28th Apr, 2016
I've made this loads of times - it serves more than 4 people! I add a couple of chopped red chillies, as it brightens up the flavour and adds heat. I've also made a veggie version, using cauliflower, potatoes and French beans - it's delicious and even lower in calories than the chicken version.
jeyleebean
26th Apr, 2016
3.8
I used a 400g can of chopped tomatoes as I didn't have passata on hand following another comment here. Overall I found this dish had too much of a strong tomato taste for my liking. I followed everything else to a tee minus the ginger. I like my curries to be a bit spicier, so add more chillies if you like this with a bite. I also doubled the spinach to up the vege amount in there. Worked out great.
Yo-Lisa's picture
Yo-Lisa
8th Mar, 2016
5.05
Made with 500g of Chicken thigh instead of chicken breast. And it was very delicious, considering my ever first time to cook a indian dish ! but I like to put more of Chillies to make it spicier !

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Garfield90
30th Oct, 2014
5.05
Use 1tsp ground cinnamon for 1 cinnamon stick, use crushed chilli flakes for hot chilli powder & 1 small to medium green chilli, use 1/2 tsp of ground cumin for cumin seeds, also use 450g of chicken thighs as this meat is a lot softer and doesn't dry up like chicken breast. Can also put garlic, onion, ginger into food processor to save some arm work!
dorothyfinch
23rd May, 2014
made this today, it is very good, will do again
nicoleinafrica
28th Aug, 2013
I always ignore the cooking time for boneless, skinless breast, 20 mins is far too long, and the meat will be dry and tough. Either use meat on the bone, or else add the (small) chopped boneless chicken right at the end of the cooking time: stir the raw, marinated chicken into the cooked sauce, stir till it is just cooked, remove from heat and serve straight away.