300 Calorie Chicken Korma!

Hi Guys!

This is a recipe from one of the Hairy Bikers Dieting books.."The Hairy Dieters" I can not recommend their books highly enough! The recipes are fantastic, real good wholesome foods that are low calorie but still taste as good as ever!! I have cooked a good few of these recipes over the past few weeks and really want to share them with you guys so you can try them out for yourself...

This recipe serves 4.
Per portion= 294 Calories (without rice)

Chicken Korma

Ingredients

• 4 fairly small boneless, skinless chicken breasts (about 600g)
• 25g low-fat natural yoghurt
• 1 tbsp sunflower oil
• 2 large onions, chopped (400g, prepared weight)
• 4 garlic cloves, peeled and sliced
• 20g chunk of fresh root ginger (peeled and finely grated)
• 12 cardamon pods, seeds crushed
• 1 tbsp ground cumin
• 1tbsp coriander
• 1/2 heaped tsp ground turmeric
• 1/4 tsp hot chilli powder
• 4 whole cloves
• 1 tbsp plain flour
• small pinch of saffron
• 2 tsp caster sugar
• 1/2 tsp salt to season
• 300ml cold water
• 3 tbsp double cream
• freshly ground black pepper

To Do!

Cut each chicken breast into 8 or 9 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.

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.

Once the onions are softened, stir in the crushed cardamon seeds, cumin, coriander, turmeric, chilli powder. Pinch off the ends of the cloves into the pan and throw away the stalks. Cook the spices with the onions for 5 minutes, stirring constantly.

Stir in the flour, saffron, sugar and 1/2 a teaspoon of salt, then slowly pour the water into the pan, stirring constantly. Bring to a gentle simmer, then cover and cook for 10 minutes, stirring occasionally. Remove the pan from the heat and blitz 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. The sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving.

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. Place a non-stick frying pan on the heat, add the sauce and bring it to a simmer. 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 8 minutes- there should be no pink remaining.

Adjust seasoning to taste.. Serve and enjoy