Spice up 2009

Indian Chicken Curry

This is a quick and simple chicken curry recipe, low in fat but high in taste. This medium curry goes great with the Bombay potatoes and a dollop of mango chutney or natural yogurt.

Ingredients
1 tbsp oil
10g butter
3 cloves garlic, crushed
1 medium onion, finely chopped
2 tbsp garam masala or a mild curry paste
1 tsp ground coriander
1 tin of chickpeas
1 tsp dried mint
570g boneless, skinless chicken breast, diced
200 mls chicken stock

Method

1. Heat the oil and butter in a wok or a large, heavy frying-pan on a medium heat. Add the garlic and onion and stir-fry for about five minutes until the onion is golden
2. Stir in the garam masala, coriander and mint. Add the chicken and cook over a moderate heat for 5 minutes, stirring occasionally.
3. Add the stock, stir, and simmer without a lid for 10-15 minutes until the chicken is cooked then add the chickpeas and cook for five more minutes until the sauce has thickened.
4. If you like fresh coriander, stir in a chopped tablespoon of it, prior to serving.

Nutritional value per serving: Calories 272, fat 11.0g, carbohydrates 6.2g, protein 39.0g, fibre 0.4g

Bombay Potatoes

These simple spiced potatoes are one of the most popular Indian side dishes. Serve as part of any Indian meal, although they are particularly good with chicken or vegetable curries.

Ingredients
4 tbsp oil
1/4 tsp mustard seeds
2 pinches of chilli powder
1/4 tsp turmeric powder
350g/12oz potatoes, boiled salt to taste

Method

1. Heat the oil in a pan on a medium heat setting.
2. To check that the oil is hot enough, sprinkle in a few mustard seeds, if they pop the oil is ready. Then add the remainder of the mustard seeds.
3. Add the chilli and turmeric powders to the sizzling seeds, and salt to taste.
4. Fry this pungent mixture of oil and spices for a minute then add the potatoes. Fry for about four minutes, until the potatoes are smothered in seeds and appear to have crispy edges. They will look quite yellow in colour. Cover the pan and on a low heat, cook the potatoes for a further five minutes.
5. Serve immediately.

Nutritional value per serving: Calories 101, Fat 1.9g, carbohydrates 2.4g, fibre 1.8g