Low Fat Indian Chicken Curry
Dive into the rich, aromatic flavors of this **Low Fat Indian Chicken Curry**, a lighter take on a classic comfort dish that doesn't skimp on taste. Tender pieces of boneless chicken breast are simmered in a fragrant blend of spices, tangy tomato puree, and creamy low-fat yogurt, creating a velvety, flavorful sauce. The recipe opts for a cooking oil spray or just a tablespoon of olive oil to minimize fat without compromising the vibrant flavors of turmeric, cumin, coriander, and garam masala. Perfect for a wholesome weeknight dinner, this quick and easy curry is ready in just 45 minutes and pairs beautifully with steamed rice or whole-grain roti. Packed with protein and fresh herbs, it's a guilt-free way to enjoy the warm, comforting essence of Indian cuisine.
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breast
- 100 grams plain low-fat yogurt
- 1 large onion
- 150 grams tomato puree
- 3 garlic cloves
- 1 inch piece ginger root
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon garam masala
- 1 bay leaf
- 1 tablespoon cooking oil spray or 1 tablespoon of olive oil
- 1 teaspoon salt
- 10 grams fresh coriander leaves
- 200 milliliters water
Instructions
Cut the chicken breast into bite-sized pieces and set aside.
Finely chop the onion, garlic and ginger, or blend them into a paste for a smoother curry.
Heat a non-stick pan over medium heat and lightly spray with cooking oil or use 1 tablespoon of olive oil.
Add the bay leaf and chopped onions to the pan, sauté until the onions turn golden brown.
Add the garlic and ginger, continue to sauté for 2-3 minutes until fragrant.
Stir in the ground cumin, ground coriander, turmeric powder, and red chili powder. Cook for about 1 minute, stirring constantly to prevent burning.
Add the tomato puree and mix well, cooking for another 2 minutes.
Lower the heat and add the yogurt, stirring continuously to prevent it from curdling.
Introduce the chicken pieces into the sauce, coating them thoroughly in the mixture.
Pour in the water, adding salt to taste. Stir the mixture well and bring it to a gentle simmer.
Cover and cook on low heat for 20 minutes, or until the chicken is fully cooked and tender.
Add the garam masala and cook for another 2 minutes.
Remove from heat, garnish with freshly chopped coriander leaves and serve hot with rice or roti.
Nutrition Facts
Calories |
1192 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 431 mg | 144% | |
| Sodium | 2908 mg | 126% | |
| Total Carbohydrate | 50.1 g | 18% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 24.6 g | ||
| Protein | 168.0 g | 336% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 395 mg | 30% | |
| Iron | 11.1 mg | 62% | |
| Potassium | 2786 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
