A few little less calories galette switches and you have a creamy curry and rice for just over 500 calories!
309 calories per serving (serves 2)
p: 57g c: 18g f: 5g
Ingredients
300g chicken breast cubed
Marinade:
50g fat-free greek yogurt (fage or supermarket equivalent)
2 cloves of garlic
1 tsp garam masala
0.5 tsp ground ginger
0.5 tsp ground turmeric
0.5 tsp ground cumin
0.5 tsp chilli powder
0.5 tsp salt
Sauce:
60g red onion sliced
160 g tinned chopped tomatoes
100 g fat-free greek yogurt (fage or supermarket equivalent)
10g lighter butter (I used norpak - Aldi lighter butter)
10g garlic purée
5g ginger puree
1 tsp garam masala
1 tsp ground cumin
1tsp turmeric
0.5 tsp coriander or handful of fresh coriander
0.5 tsp salt
0.5 tsp chilli powder (you can add chill flakes too if you like curry spicy)
1 tsp sugar
Half oxo less salt chicken stock dissolved in 150ml water
Method
Make the marinade by mixing the seasonings into the yogurt until well combined. Add in the chicken and mix until the chicken is well coated. Set aside in the refrigerator for at least 20 minutes.
In a large pan using 1kcal spray cook the chicken until it has browned, about 4 minutes on each side and set aside (keep the chicken warm). The chicken will finish cooking later on in the sauce.
In the same pan, saute the onions until nicely browned, about 4 minutes on a low heat. Add the ginger and garlic and saute for another minute or two. Add in the seasonings, chopped tomatoes, yogurt and butter and simmer for 10 minutes.
Blend the sauce with the water using a hand blender. Add the chicken to the sauce and let this simmer for another 10-15 minutes. Serve hot with a side of rice or with some naan and enjoy!
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