CHICKEN CURRY

CHICKEN CURRY
(Serves 6)

2 lbs chicken
Fry light
2 onions, chopped
1 teaspoon ginger paste
1 teaspoon garlic paste
2 teaspoons salt
½ teaspoon chilli
½ teaspoon turmeric
½ teaspoon garam masala
Fresh coriander
VLF natural yogurt (optional)

Fry onion and ginger, garlic and tomatoes, add spices cook till it shines. Add chicken, cook until ready. Stir in natural yogurt, add coriander

Chicken Curry

This recipe makes enough for 4 servings, at 5.5 points each, which includes the rice.

Core, point the curry paste & sultanas or use curry powder & omit the sultanas.  Serve with brown rice.

you will need:-
2 tsps vegetable oil
1 large onion, chopped
1 apple, chopped
2 garlic cloves, crushed
1 large carrot, sliced
2 tablespoons curry paste, according to taste
1lb skinless, boneless chicken breast, chunked
16 fl oz. chicken stock
1oz sultanas
1 tablespoon fresh coriander, chopped
5.5 oz basmati or long grain rice
1 banana
salt and freshly ground black pepper

garnish with 4 tablespoons plain low fat yogurt
fresh coriander sprigs.

method;
heat veg oil in large saucepan and saute the onion and apple for 3-4 mins. add the garlic, carrot and curry paste and cook, stirring, for one more minute.

add chicken and cook for 2-3 mins, stirring often, until sealed.

add chicken stock, sultanas, and chopped coriander to the pan, stirring well.
bring to simmering point, partially cover and reduce heat. cook over a low heat for 40 mins.

about 5 mins before end of cooking time, add sliced banana (otherwise it disappears. ed.)
check seasoning and add salt and pepper to taste.

serve with boiled rice. top each portion with 1 tbsp of fresh yogurt and a sprig of fresh coriander.


I have made this recipe more than once, and frozen it and used it also. it is yummy, and I have also added a plain mini naan on occasion.

watch the liquid though, it looks quite runny till near the end, so you might want to add a little less to start with, or as I did once, add another banana (pointing it of course, and let it dissolve into the curry, which thickens it)

Chicken Curry 

No Count Recipe

Full Choice 3 pts per serving (not including rice)

Serves 4

Taken from one of the leaflets given out in class

Fry 2 sliced onions, 2 crushed cloves garlic, 1½" grated root ginger and a chopped red chilli in low fat cooking spray until golden.

Add ¼ tsp each of turmeric, chilli powder and paprika, ½ tsp each ground coriander & cumin, 1 tsp salt, 2 cardamom pods, 1½ cinnamon sticks, 3 bay leaves, 200g virtually fat free fromage frais and a 400g can chopped tomatoes.

Stir well and cook until reduced by half.

Add 4 chopped chicken breasts to the pan.  Cover and simmer for 25 mins.  Once the chicken is cooked, sprinkle with chopped fresh coriander & 1 tsp garam masala before serving with plain boiled rice.

Chicken Curry
From the kitchen of  GENEVER

servings |  2
estimated Points® per serving | 3

2 Small/Medium chicken breasts
2 Chillies
1 Clove of Garlic
an inch of grated fresh ginger
4 Shallots
Zest of a lime & Juice
1/2tsp Thai Curry paste
Spray oil
1 Can Campbells 99%FF Mushroom Soup

Heat a pan with some spray oil, throw in the chillies(finely chopped), garlic (crushed), shallots, Lime juice and zest, ginger and the curry paste, and heat until softened.
Add in the chicken and cook until browned.
Add the mushrooms
Then the can of soup plus an additional half a can of boiling water.
Leave to simmer then serve.  

Really nice served with rice for an extra 3 points.

I make it with prawns instead for a lower point treat

Chicken Curry​

Serves 4

Syn Free on Red and EE (Green using Quorn style chicken pieces)

Ingredients

½ kg chicken
100 ml onion paste
50ml fat free yogurt
1 tsp coriander powder
¼ tsp turmeric powder
1 tsp chilli powder
1 tsp garlic paste
1 tsp ginger paste
1 tbsp ex v olive oil (HE b choice)
1 tsp salt(to taste)
100 ml tomato ground
1-2 greenchillies – chopped
1 tsp garam masala
2 green cardamoms
1 small stick of cinnamon
6 wholeblack peppercorns
6 cloves
¼ tsp cumin seeds

GARNISH

2 tbsp fresh coriander leaves and green chillies chopped

Method

Fry onion paste in olive oil until light bown. Add ginger and garlic paste, yogurt,coriander powder, chilli powder, turmeric, salt and tomatoes. Mix and fry briefly. Now add the chicken. Mix it and let it cook for 10-15 minutes till the chicken becomes tender and the desired consistency of curry is achieved. ( addwater only to have the required consistency). Garnish with green chillies , green coriander leaves and garam masala. 

Chicken curry  

 

No count

serves 1

Low fat cooking spray
1 chicken breast, cut into chunks
50g basmati rice
garlic clove (crushed)
1/2 tsp chilli powder
1/2 tsp cumin seeds
1/2 tsp turmeric
2.5cm cinnamon stick
2 cardamom pods, crushed slightly
1 tbsp lemon juice
1 tablespoon low fat yoghurt
200 ml chicken stock
1/2 medium onion, finely sliced
tsp black onion seeds (Kalonji)
salt and pepper

Heat non stick frying pan and spray with the low fat spray, stir fry chicken for 2 to 3 mins until brown on all sides

Add all other ingredients except the onion, to the pan. Heat gently until simmering and then cover with a tight fitting lid, cook for 12 to 15 minutes until most of the stock has been absorbed and the rice is cooked.

Meanwhile, heat another non stick pan and spray with lf spray. Add some black onion seeds (optional) and stir fry the onion for about 10 minutes until soft and brown.

When the pilau is cooked drain it put into a serving bowl and cover with a clean dry tea towel, set aside for 2 minutes
Season the rice to taste and stir in the onion.

(I served this with quartered tomatoes and lemon and chopped fresh coriander)