low fat chicken curry

Name: Low Fat Chicken curry
Prep time: 2 h
Cook time: 40 min
Yield: 2
Cuisine: Asian
Ingredients: ## FOR THE CHICKEN MARINADE; 3 - skinless chicken breast ,cut into bite-size pieces; 3 - heaped tablespoons garam masala powder; 1 teaspoon(s) salt and cracked black peper; 4 - garlic cloves, grated; 1 teaspoon(s) small piece of frest ginger grated or ground ginger; 1 - juice from 1 lemon; ## FOR THE CURRY; 1-2 tablespoon(s) grapeseed oil; 3 - white onions ,thinly sliced; 2 ounce(s) of tinned pineapple chopped in chunks or fresh pineapple; 1-2 - long red chillies, to taste finely chopped.( i used 2); 2 - green peppers ,deseeded and cut into chunks; 2 tablespoon(s) tomato puree; - 200ml / 7floz of chicken or vegetable stock; 4 - tomatatoes seeds removed ,quartered,cut into slices; 1 small bunch coriander ,roughly chopped

31 Pinches 6 Photos

Racquel Sweeney

Donegal

Updated on Jan 21, 2014

I've taken this recipe from a low fat cook book of minds .It's plain and simple and so easy to prepare so I hope you like and enjoy . Who says you can't have curry because your on a diet ... ;)

Rate

prep time 2 Hr

cook time 40 Min

method Stove Top

yield 2 serving(s)

Ingredients

FOR THE CHICKEN MARINADE
3 - skinless chicken breast ,cut into bite-size pieces
3 - heaped tablespoons garam masala powder
1 teaspoon salt and cracked black peper
4 - garlic cloves, grated
1 teaspoon small piece of frest ginger grated or ground ginger
1 - juice from 1 lemon
FOR THE CURRY
1-2 tablespoon grapeseed oil
3 - white onions ,thinly sliced
2 ounces of tinned pineapple chopped in chunks or fresh pineapple
1-2 - long red chillies, to taste finely chopped.( i used 2)
2 - green peppers ,deseeded and cut into chunks
2 tablespoons tomato puree
- 200ml / 7floz of chicken or vegetable stock
4 - tomatatoes seeds removed ,quartered,cut into slices
1 small bunch coriander ,roughly chopped

How To Make low fat chicken curry

Step 1

combine the chicken with all the marinade ingredients in a mixing bowl . Cover with cling film and transfer to the fridge to leave to infuse the flavours in the marinade for 2 hours or more the longer the better taste .

Step 2

next step cut and prepare your vegetables, heat the grapeseed oil up in your pan , a well known chef on this site had told me that grapeseed oil has a higher burn point than most oils and will not flavour the food , well Andy thanken you for that advice because it's so true and helpful ..
Step 3

Right!! where was I oh yes! heat your large pan with oil over medium heat ,until hot add to that the marinade chicken cook for 5-6 minutes ,add to that the sliced onions ,peppers and chillies stirring occasionally until all has softened about 3-4 minutes . Then add the tomato puree to the chicken , stir through to mix and cook for a minute . Add the stock I used chicken stock ,bring to the boil then cook for 15 minutes to make sure the chicken is cooked . Then add in the pineapple
Step 4

Taste the chicken and adjust the seasoning as necessary . Add the tomatoes ,stir through and cook for 5-1o minutes ,until sauce thickened and the tomatoes softened . Remove from heat and serve with the healthy option brown rice and a sprinkle of chopped coriander . so from my table to yours I hope you all like and enjoy .... :)
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