Serves: 4
Prep Time: 10 mins
Cook Time: 25–30 mins
Total Time: 35–40 mins
Ingredients
- 500g skinless chicken breast or thigh fillets, diced (extra-lean)
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1-inch piece fresh ginger, grated
- 1 red or green chili, chopped (optional)
- 1 tin (400g) chopped tomatoes
- 2 tablespoons tomato purée
- 150ml chicken stock
- 1 tablespoon curry powder (mild, medium, or hot)
- 1 teaspoon garam masala
- 1 teaspoon cumin
- ½ teaspoon turmeric
- ½ teaspoon chili powder (optional)
- Low-calorie cooking spray (like Frylight)
- Salt & pepper, to taste
- Fresh coriander, chopped (for garnish)
- 3 tablespoons fat-free natural yogurt or Greek yogurt, to finish
Instructions
-
Spray & Sauté:
Heat a large non-stick frying pan with low-calorie spray.
Add onions, garlic, ginger, and chili. Cook for 5 minutes until soft. -
Add Spices:
Stir in curry powder, cumin, turmeric, and chili powder. Cook for 1 minute to release aroma. -
Add Chicken:
Add the chicken pieces and stir until browned all over. -
Tomatoes & Stock:
Pour in chopped tomatoes, tomato purée, and chicken stock.
Simmer uncovered for 15–20 minutes until the sauce thickens and chicken is cooked through. -
Finish Creamy:
Stir in yogurt off the heat to make it rich and creamy.
Season with salt, pepper, and a sprinkle of garam masala. -
Serve:
Garnish with fresh coriander and serve hot with cauliflower rice or steamed veggies.
Plan Notes
-
Slimming :
Syn-Free (using Frylight & fat-free yogurt)
Add ½ syn if you use tomato purée in excess - Keto / Low Carb: Use cauliflower rice instead of regular rice
- Weight Watchers: ~2–4 points per serving (depends on yogurt used)
No oil or cream — still rich & silky
Perfect for batch cooking & freezing
Packed with protein and flavor
Optional Variations
- Add spinach or mushrooms for a veggie boost.
- Use coconut-flavored fat-free yogurt for a creamy coconut curry twist.
- Make it spicy with extra chili flakes or curry paste.
