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Healthy chicken korma recipe

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Enjoy this traditional Indian curry at home with a few healthy swaps that don't compromise on flavour. Marinating the lean chicken breast meat in yogurt helps its stay extra tender when cooked in the lightly-spiced korma sauce. See method

Serves 4
30 mins to marinate, 15 mins to prepare and 45 mins to cook
272 calories / serving
Freezable
Healthy
Gluten-free

Ingredients

4 small chicken breasts, skinless and boneless (approx. 600g)
40g (1 1/2oz) 0% fat natural yoghurt
1 tsp light olive oil
2 medium onions, finely chopped
3 garlic cloves, finely chopped
2.5cm (1in) piece root ginger, peeled and grated
3 tbsp korma curry paste
3 tbsp double cream
2 tsp soft brown sugar
2 tbsp chopped coriander
rice, to serve
lime wedges, to serve

Each serving contains

Energy
1145kj
272kcal 14%
Fat
9g 12%
Saturates
4g 18%
Sugars
8g 9%
Salt
1g 16%

of the reference intake
Carbohydrate 10.6g Protein 38.3g Fibre 2.2g

Method

Cut the chicken breasts into bite-sized pieces, season well. Place in a small bowl and pour over the yogurt. Cover with clingfilm and leave to marinate in the fridge for 30 mins or overnight, to tenderize.
Meanwhile, heat the oil in a large non-stick saucepan over a medium heat. Add the onions, garlic and ginger and cook, stirring frequently, for 5 mins. Add 2 tbsp water, cover with a lid and cook for another 10 mins or until softened and starting to brown.
Add the curry paste and cook for another 2-3 mins. Add 400ml water and bring to the boil. Turn down the heat and simmer, uncovered, for 10-12 mins or until the liquid has reduced by half.
Remove the pan from the heat. Using a stick blender, blend until completely smooth. Add the marinated chicken pieces, stir in the cream and sugar and cook for another 10 mins or until the chicken is tender and cooked through, stirring all the while. Season to taste. Serve scattered with a little chopped coriander, a small portion of rice and lime wedges to squeeze over.

Freezing and defrosting guidelines

Once the curry is cooked, chill completely, tip into a freezer-proof container and freeze for up to 1 month. Defrost fully before heating to piping hot and serving

See more Healthy recipes

For top tips on protecting you and your family when preparing raw meat and poultry, visit Food Safety in the Home.