Calories
Protein
Carbs
Fats
CHICKEN BREAST MADRAS CURRY
Servings: 2
Nutritional values per serving:
calories 361, protein 34.6g, fat 16.5g (saturated 5.4g), carbs 14g (sugar 10.8g), sodium 1.7g
INGREDIENTS
- 220g free-range, skinless, boneless chicken breast
- 4 tsp vegetable (rapeseed) oil
- 2 cloves of garlic, finely chopped
- 1cm piece of ginger, finely chopped
- 1 red onion, diced
- 1 red bell pepper, diced
- 2 tbsp Madras curry paste, add more if preferred
- ½ tsp red chilli flakes (optional)
- 200g (½ 400g can) chopped tomatoes
- 100ml (¼ 400ml can) light coconut milk
- small handful (about 15g) coriander, chopped
- salt and freshly ground black pepper, to taste
METHOD
- Cut the chicken breasts into approximately 3½-cm cubes.
- Heat 2 teaspoons of oil in a metal casserole dish or heavy-bottomed pot on high heat. Sauté the chicken pieces for about 5 minutes, until nicely browned all over. If necessary, do this in batches. Remove the chicken and set aside.
- Reduce the heat to medium and add the remaining 2 teaspoons of oil. Sauté the garlic and ginger for a minute and then add the onion and pepper. Sauté for a further 2 – 3 minutes, until they have softened. Stir in the curry paste and (optional) chilli flakes and cook for a further minute, stirring regularly.
- Add the tomatoes and 100ml of water and simmer for about 10 minutes, until the sauce has thickened a bit.
- Add the chicken, coconut milk and half the coriander. Season with salt and black pepper. Simmer uncovered for a further 5 or 6 minutes until the sauce has thickened and the chicken is cooked through. Taste and add salt or pepper if needed.
- Remove the curry to a suitable dish or container and sprinkle over the remaining coriander.
Paul Wallace
Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes
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