Saturday, September 17, 2011

Chicken bhuna recipe

A lighter version of this takeaway favourite, a tomato base and lean skinless chicken breast make the curry lower in fat


sunflower oil
2 medium onions , halved and finely sliced
4 garlic cloves , finely chopped
25g ginger , peeled and finely chopped
2 green chillies , finely chopped (take out the seeds if you like)
2 heaped tsp cardamom pods , seeds crushed
2 tsp ground cumin
2 tsp ground coriander
1 tsp fennel seeds
juice of ½ lemon
4 skinless chicken breasts , cut into pieces
400g tin chopped tomatoes


Heat 1 tbsp oil in large non-stick frying pan and cook the onion until soft and lightly coloured. Add the garlic, ginger and chilli and cook for 2 minutes more. Sprinkle the spices over and fry for a minute.
Stir in the lemon juice and chicken and cook for 2 minutes. Pour the tomatoes into the pan, add 150ml water, a pinch of salt and sugar and bring to a simmer. Cook for 15 minutes, stirring occasionally. Serve with steamed basmati rice.

Nutrition Per Serving

240 kcalories, protein 36.9g, carbohydrate 11g, fat 5.6 g, saturated fat 0.9g, fibre 1.9g, salt 0.36 g

Recipe from olive magazine, September 2011. 

More Chicken Recipes:           

Chicken with mushroom soup 
Basil pesto chicken
Chicken and ginger broth 
Chilli and lime chicken fillets 
Chicken, butternut squash & pear bake
Chicken laksa

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