Saturday, April 20, 2013

Low Fat Chicken Korma

 photo HairyBikersChickenKorma_zpsb4c19718.jpg 
My friends at Light Films Ltd have been dieting since the beginning of the year. They have lost almost 4 stone between them, by following the Hairy Dieters Book they received as a Christmas present. I have followed many diets in the past and all of them work for me, it's just having the ability to stick at it. Then I slip back into old habits, and the weight slowly creeps back on.


"Rich, creamy chicken korma is usually forbidden territory if you're watching your weight, but we'd hate you to miss out so we've come up with our healthy chicken curry recipe. Add extra chilli if you like."

Ingredients
4 fairly small boneless chicken breasts )about 600g/1lb 5oz)
freshly ground black pepper
25g/1oz low-fat natural yoghurt
1tbsp sunflower oil
2 large onions, chopped (400g/14oz prepared weight)
4 garlic cloves, peeled and sliced
20g/3/4oz piece of fresh root ginger, peeled and finely grated
12 cardamom pods, seeds crushed
1tbsp ground cumin
1tbsp ground coriander
1/2 heaped tsp ground turmeric
1/4 tsp hot chilli powder
1 bay leaf
4 whole cloves
1 tbsp plain flour
small pinch of saffron
2tsp caster sugar
1/2 tsp fine sea salt, plus extra to season
3 tbsp double cream
fresh coriander, roughly torn, to garnish (optional)

Over 2 hours preparation time

30 minutes to 1 hour cooking time

Serves 4

294 calories per potion (without rice)

Cut each chicken breast into eight or nine bite size pieces, season with black pepper and put them in a non-metallic bowl. stir in yoghurt, cover with cling film and chill for a minimum of 30 minutes but ideally for 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 to prevent sticking.

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 occasionally.

Stir in the flour, saffron, sugar and 1/2 teaspoon of salt, then slowly pour 300ml/1/2 pintcold water into the pan, stirring constantly.

Bring to a gentle simmer, then cover and cook for ten minutes, stirring occasionally.

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.

The sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving.

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 eight minutes – there should be no pink remaining.

Adjust the seasoning to taste, spoon into a warmed serving dish and serve garnished with fresh coriander if you like.

If you would like to learn more about Light Films and follow them on their visit to Cannes Film Festival, join them here 

 

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