Monday, February 1, 2016

Chicken Rogan Josh

 


Serves 4
Ready in 45 minutes

Ingredients


  • 4 skinless chicken breast fillets, cut into bite-sized chunks
  • Salt and freshly ground black pepper
  • 100g fat-free natural yogurt
  • 1 level tbsp ground almonds
  • 1 large onion, roughly chopped
  • 3cm piece fresh root ginger, peeled and grated
  • 3 garlic cloves, roughly chopped
  • Low-calorie cooking spray
  • 1 small aubergine, cut into small chunks
  • 1 tsp garam masala,1/2 tsp medium chilli powder, 1 tsp paprika, 2 tsp ground coriander and 1/2 tsp turmeric
  • 2 tbsp tomato purée
  • 100g green beans, halved
  • 1 red pepper, deseeded and sliced
  • 2 x 400g cans chopped tomatoes
  • A small handful of fresh coriander, roughly chopped, plus a few whole leaves to garnish
  • Freshly boiled basmati rice and lime wedges, to serve

Method

  1. Put the chicken in a shallow glass dish. Season, then add the yogurt and ground almonds. Stir, cover and chill for 30 mins.
  2. In a food processor, whizz the onion, ginger and garlic into a paste. Place a frying pan sprayed with low-calorie cooking spray over a medium heat. Add the onion paste and aubergine and stir-fry for 5 mins. Add all the spices and stir-fry for a further 2 mins. Transfer to a plate and set aside.
  3. Spray the pan with low-calorie cooking spray, add the chicken and marinade, and fry for 8 mins. Add the tomato purée and a splash of water and cook for 2 mins.
  4. Return the aubergine mixture to the pan. Add the beans, pepper and tomatoes. Season and simmer for 10-15 mins, or until cooked through. Stir in the chopped coriander and garnish with the whole leaves. Serve with the rice and lime wedges.

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