HEALTHIER CHICKEN BALTI RECIPE | BBC GOOD FOOD
A lighter version of the Indian takeaway classic from Angela Nilsen, this tomato-based curry is packed with extra spinach and peppers
Provided by Angela Nilsen
Categories Dinner, Main course
Total Time 55 minutes
Prep Time 25 minutes
Cook Time 30 minutes
Yield 4
Number Of Ingredients 22
Steps:
- Put the chicken in a medium bowl. Mix in the lime juice, paprika, chilli powder and a grinding of black pepper (step 1), then leave to marinate for at least 15 mins, preferably a bit longer.
- Heat 1 tbsp of the oil in a large non-stick wok or sauté pan. Tip in the cinnamon stick, cardamom pods, whole chilli and cumin seeds, and stir-fry briefly just to colour and release their fragrance (step 2). Stir in the onion, garlic and ginger and fry over a medium-high heat for 3-4 mins until the onion starts to turn brown. Add the remaining oil, then drop in the chicken and stir-fry for 2-3 mins or until it no longer looks raw. Mix the turmeric, cumin, ground coriander and garam masala together. Tip into the pan, lower the heat to medium and cook for 2 mins (step 3). Pour in the passata and 150ml water, then drop in the chunks of pepper. When starting to bubble, lower the heat and simmer for 15-20 mins or until the chicken is tender.
- Stir in the tomato, simmer for 2-3 mins, then add the spinach and turn it over in the pan to just wilt. Season with a little salt. If you want to thin down the sauce, splash in a little more water. Remove the cinnamon stick, chilli and cardamom pods, if you wish, before serving. Scatter with fresh coriander and serve with warm chapatis or basmati rice, if you like.
Nutrition Facts : Calories 217 calories, FatContent 6.6 grams fat, SaturatedFatContent 1.3 grams saturated fat, CarbohydrateContent 10.2 grams carbohydrates, SugarContent 8.2 grams sugar, FiberContent 2.5 grams fiber, ProteinContent 30.2 grams protein, SodiumContent 0.5 milligram of sodium
CHICKPEA & ROASTED PARSNIP CURRY RECIPE | BBC GOOD FOOD
Parsnips work so well in this wintry vegan curry, adding flavour and texture. Serve with naans to soak up the lovely sauce
Provided by Cassie Best
Categories Dinner, Main course, Supper
Total Time 45 minutes
Prep Time 15 minutes
Cook Time 30 minutes
Yield 4
Number Of Ingredients 10
Steps:
- Heat oven to 200C/180C fan/gas 6. Put the parsnips in a roasting tin and toss with half the oil, the cumin and some seasoning. Roast for 25-30 mins until softened.
- Heat the remaining oil in a pan. Cook the onion and coriander stalks for 15 mins, or until really soft and caramelising. Stir in the curry paste and cook for 1 min, then add the chickpeas and coconut milk. Simmer for 10 mins until the sauce reduces and clings to the chickpeas. Add the lime juice and season again to taste, if you like.
- Top with the parsnips, coriander leaves and lime wedges and serve with yogurt, rice or naan bread.
Nutrition Facts : Calories 517 calories, FatContent 30 grams fat, SaturatedFatContent 16 grams saturated fat, CarbohydrateContent 41 grams carbohydrates, SugarContent 12 grams sugar, FiberContent 15 grams fiber, ProteinContent 14 grams protein, SodiumContent 0.5 milligram of sodium
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