Wanted** Low cal Chicken Korma recipe

KayleighIsGoingFatToFit
KayleighIsGoingFatToFit Posts: 203 Member
in Recipes
Ooops put it in the wrong section first :)

Has anyone got a healthy low calorie chicken korma recipe?

I love it and but it has so many calories at our local :(

Replies

  • Rayman79
    Rayman79 Posts: 2,009 Member
    It's pretty easy really. The only things that make korma high cal is the huge fat content from the vegetable oil and butter.

    Try reducing the amount of oil, reducing the amount or eliminating the butter, using chicken breast instead of thigh. You can add a little more greek yogurt if you like to compensate.

    If you use a good paste or fry the spices yourself that is the key to getting good flavor, you don't need much oil in my opinion.
  • KayleighIsGoingFatToFit
    KayleighIsGoingFatToFit Posts: 203 Member
    I have never made it without a jar so hence why I need a recipe :)
  • Hell_Flower
    Hell_Flower Posts: 348 Member
    Ok, so!

    I like to get a jar of paste, not the actual jar of sauce. The paste is more concentrated and usually just contains the spices needed and some oil and preservatives, unless you have time to throw all the spices around (this is fairly easy, but I'm very disorganised and can never remember what I put in it). This one is quite tasty.

    http://groceries.asda.com/asda-webstore/landing/home.shtml?cmpid=ahc-_-ghs-sna1-_-asdacom-dsk-_-hp#/product/19513

    I like to marinate the chicken overnight if I have time, but it's not compulsory. Then fry up an onion (throw the paste in at this point if not marinated). Throw the chicken or veggies in and seal.

    Then, take your pick of what to add in - reduced fat coconut cream and a bit of water OR half fat creme fraiche are what I use. But it literally at least halves the fat and calorie content.

    Simmer away for twenty minutes or so on a medium heat. Serve up with rice/naan breads/poppadoms.

    Edited to add - it's a lot of trial and error IMHO.
  • KayleighIsGoingFatToFit
    KayleighIsGoingFatToFit Posts: 203 Member
    Ahh great, thank you :)
  • PeterStef003
    PeterStef003 Posts: 20
    Try this. It's described as a light chicken korma. No butter. 0% fat Greek Yogurt is used instead of cream. Only 376 calories per serving.

    Nothing comes from a jar but cooking and preparing is categorised as 'easy'

    You may have to copy and paste the link into your browser

    http://www.bbcgoodfood.com/recipes/1897680/light-chicken-korma
  • laddyboy
    laddyboy Posts: 1,565 Member
    bump
  • NothingTastesAsGoodAsThin
    NothingTastesAsGoodAsThin Posts: 10
    I always make mine with powders and spices because it is cheaper / lower.

    I use value curry powder (any super market) and boost it with a healthy dose of tumeric and a pinch of corriander.

    I use fat-free natural yoghurt instead of coconut milk - although low cal coconut milk tastes better! (Depends how many cals you have to spend).

    Fry up chicken breast and onion (I always fry in water, but a low cal oil should be fine). Season with salt and pepper.

    Chuck in a big pot of fat free yoghurt and as much spice as you want until it tastes good. Chow down.
  • heatherlouise16
    heatherlouise16 Posts: 1
    - 4 fairly small boneless, skinless chicken breasts (about 600g/1lb 5oz)
    - freshly ground black pepper
    - 25g/1oz low-fat natural yoghurt
    - 1 tbsp sunflower oil
    - 2 large onions, chopped (400g/14oz prepared weight)
    - 4 garlic cloves, peeled and sliced
    - 20g/¾oz piece fresh root ginger, peeled and finely grated
    - 12 cardamom pods, seeds crushed
    - 1 tbsp ground cumin
    - 1 tbsp ground coriander
    - ½ heaped tsp ground turmeric
    - ¼ tsp hot chilli powder
    - 1 bay leaf
    - 4 whole cloves
    - 1 tbsp plain flour
    - small pinch saffron
    - 2 tsp caster sugar
    - ½ tsp fine sea salt, plus extra to season
    - 3 tbsp double cream
    - fresh coriander, roughly torn, to garnish (optional)


    Method
    1. Cut each chicken breast into eight or nine bite-sized pieces, season with black pepper and put them in a non-metallic bowl. Stir in the yoghurt, cover with cling film and chill for a minimum of 30 minutes but ideally 2–6 hours.
    2. Heat the oil in a large, non-stick saucepan and add the onions, garlic and ginger. Cover and cook over a low heat for 15 minutes until very soft and lightly coloured. Stir the onions occasionally so they don’t start to stick.
    3. Once the onions are softened, stir in the crushed cardamom seeds, cumin, coriander, turmeric, chilli powder and bay leaf. Pinch off the ends of the cloves into the pan and throw away the stalks. Cook the spices with the onions for five minutes, stirring constantly.
    4. Stir in the flour, saffron, sugar and ½ teaspoon of salt, then slowly pour 300ml/½ pint cold water into the pan, stirring constantly.
    5. Bring to a gentle simmer, then cover and cook for 10 minutes, stirring occasionally.
    6. Remove the pan from the heat, take out the bay leaf and blend the onion mixture with a stick blender until it is as smooth as possible. You can do this in a food processor if you prefer, but let the mixture cool slightly first.
    7. The sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving.
    8. Drain the chicken in a colander over the sink, shaking it a few times – you want the meat to have just a light coating of yoghurt.
    9. Place a non-stick frying pan on the heat, add the sauce and bring it to a simmer.
    10. Add the chicken pieces and cream and cook for about 10 minutes or until the chicken is tender and cooked through, stirring regularly. Exactly how long the chicken takes will depend on the size of your pieces, so check a piece after eight minutes – there should be no pink remaining.
    11. Adjust the seasoning to taste, spoon into a warmed serving dish and serve garnished with fresh coriander if you like.
  • KayleighIsGoingFatToFit
    KayleighIsGoingFatToFit Posts: 203 Member
    Thank you :)
  • trisH_7183
    trisH_7183 Posts: 1,486 Member
    http://www.bbcgoodfood.com/recipes/1897680/light-chicken-korma

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