Healthy Hints

This may be lower in total fat than a traditional recipe but it still gives you unhealthy saturated fats which have been shown to raise bad or LDL blood cholesterol making you more prone to heart disease. Swap rapeseed, canola or corn oil for the ghee and use as little as you can to keep the saturated fats down. And use less salt, especially if you have high blood pressure.

Ingredients

Ingredients

4 tbsp ghee

2 large onion, chopped

½ tsp cumin seeds

500 g tinned tomato

1 tsp fresh garlic, crushed

2 tsp fresh ginger, crushed

3 tsp coriander powder

1 tsp turmeric

4 tsp chilli powder

2.5 tsp salt

1.75 kg chicken, chopped

handful fresh coriander, chopped

What does this chart mean?

Serving Weight 278 g
  • Calories466kcal
  • Protein67.0g
  • Fat17.4g
  • Saturated fat6.6g
  • Carbohydrate11.3g
  • Sugars (Total)7.3g
  • Fibre1.7g
  • Salt2.8g

Directions

1. In a large pan, heat the ghee over a medium heat and add the onions. Sauté for 8-10 minutes until golden brown. Add the cumin seeds and stir into the onions for a further minute.

2. Add the tomatoes, garlic, ginger, coriander, turmeric, chilli and salt. Continue cooking this over a medium heat for 3-4 minutes until the mixture starts to thicken. Stir frequently to prevent it from sticking to the base of the pan.

3. Add the chicken and stir well. Cover and cook over a low heat for 25 minutes or until the chicken is tender. To check if the chicken is cooked, pierce a piece of chicken close to the bone - the juices should run clear.

4. Garnish with fresh coriander.
 

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