Balti Pan Food

VEGETABLE BALTI

Vegetable balti image

Curry doesn't tend to be the healthiest meal option, but this winter veg balti is high in fibre and vitamins, while low in fat

Provided by Good Food team

Time 1h40m

Number Of Ingredients 13

Ingredients

1 tbsp vegetable oil
1large onion , thickly sliced
1large garlic clove , crushed
1 eating apple , peeled, cored and chopped into chunks
3 tbsp balti curry paste (we used Patak's)
1medium butternut squash , peeled and cut into chunks
2large carrots , thickly sliced
200g turnip , cut into chunks
1medium cauliflower , weighing about 500g/1lb 2oz, broken into florets
400g can chopped tomato
425ml hot vegetable stock
4 tbsp chopped coriander , plus extra to serve
150g pot low-fat natural yogurt

Steps:

Heat the oil in a large pan, then add the onion, garlic and apple and cook gently, stirring occasionally, until the onion softens, about 5-8 minutes. Stir in the curry paste.
Tip the fresh vegetables into the pan and add the tomatoes and stock. Stir in 3 tbsp of the coriander. Bring to the boil, turn the heat to low, put the lid on and cook for half an hour.
Remove the lid and cook for another 20 minutes until the vegetables are soft and the liquid has reduced a little. There should be some liquid remaining, but not too much. Season with salt and pepper.
Mix 1 tbsp of coriander into the yogurt to make a raita. Ladle the curry into bowls, drizzle over some raita and sprinkle with extra coriander. Serve with the remaining raita and warm mini naan breads.

Nutrition Facts : Calories 201 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 25 grams carbohydrates, Fiber 7 grams fiber, Protein 11 grams protein, Sodium 1.13 milligram of sodium

HEALTHIER CHICKEN BALTI

Healthier chicken balti image

A lighter version of the Indian takeaway classic from Angela Nilsen, this tomato-based curry is packed with extra spinach and peppers

Provided by Angela Nilsen

Categories Dinner, Main course

Time 55m

Number Of Ingredients 22

Ingredients

450g skinless, boneless chicken breast, cut into bite-sized pieces
1 tbsp lime juice
1 tsp paprika
¼ tsp hot chilli powder
1½ tbsp sunflower or groundnut oil
1 cinnamon stick
3 cardamom pods, split
1 small to medium green chilli
½ tsp cumin seed
1 medium onion, coarsely grated
2 garlic cloves, very finely chopped
2½ cm-piece ginger, grated
½ tsp turmeric
1 tsp ground cumin
1 tsp ground coriander
1 tsp garam masala
250ml organic passata
1 red pepper, deseeded, cut into small chunks
1 medium tomato, chopped
85g baby spinach leaves
handful fresh coriander, chopped
chapatis or basmati rice, to serve (optional)

Steps:

Put the chicken in a medium bowl. Mix in the lime juice, paprika, chilli powder and a grinding of black pepper (step 1), then leave to marinate for at least 15 mins, preferably a bit longer.
Heat 1 tbsp of the oil in a large non-stick wok or sauté pan. Tip in the cinnamon stick, cardamom pods, whole chilli and cumin seeds, and stir-fry briefly just to colour and release their fragrance (step 2). Stir in the onion, garlic and ginger and fry over a medium-high heat for 3-4 mins until the onion starts to turn brown. Add the remaining oil, then drop in the chicken and stir-fry for 2-3 mins or until it no longer looks raw. Mix the turmeric, cumin, ground coriander and garam masala together. Tip into the pan, lower the heat to medium and cook for 2 mins (step 3). Pour in the passata and 150ml water, then drop in the chunks of pepper. When starting to bubble, lower the heat and simmer for 15-20 mins or until the chicken is tender.
Stir in the tomato, simmer for 2-3 mins, then add the spinach and turn it over in the pan to just wilt. Season with a little salt. If you want to thin down the sauce, splash in a little more water. Remove the cinnamon stick, chilli and cardamom pods, if you wish, before serving. Scatter with fresh coriander and serve with warm chapatis or basmati rice, if you like.

Nutrition Facts : Calories 217 calories, Fat 6.6 grams fat, SaturatedFat 1.3 grams saturated fat, Carbohydrate 10.2 grams carbohydrates, Sugar 8.2 grams sugar, Fiber 2.5 grams fiber, Protein 30.2 grams protein, Sodium 0.5 milligram of sodium

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