Thursday, 27 March 2014

How to make lighter chicken korma

Put that takeaway menu down and make this easy curry instead – it’s got all the flavour but less fat and fewer calories. 

Prep 10 min Cook 25 min Serves 4

200g brown rice
½tbsp olive oil
1 large red onion, sliced
3 garlic cloves, crushed
450g skinless chicken breasts, cut into chunks
1tbsp mild curry powder
300ml hot reduced-salt chicken stock
35g ground almonds
150g mangetout, thinly sliced lengthways
50g extra-light soft cheese
2tbsp chopped fresh coriander
1tbsp flaked almonds, toasted

1 Cook the rice according to the pack instructions, then drain.
2 Meanwhile, heat the oil in a wok or large pan, then cook the onion for 2-3 min. Add the garlic and cook for 1 min. Add the chicken chunks and stir-fry for 4-5 min until they start to brown. Stir in the curry powder and cook for 2 min.
3 Add the stock and ground almonds and bring to the boil. Reduce the heat, cover and cook, stirring occasionally, for 8-10 min until the sauce is creamy and the chicken cooked. Add the mangetout and cook for 5 min. Stir in the cheese and coriander, then season with ground black pepper.
4 Serve the curry with the brown rice, sprinkled with the toasted flaked almonds.

448kcal, 37.2g protein, 12.4g fat, 1.9g saturates, 49.9g carbs, 6.6g sugar, 5.2g fibre, 0.8g salt, 112mg calcium, 4.3mg iron

For more healthy recipes, pick up your a copy of Healthy Food Guide March issue, which is in the shops now.

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