CHICKEN CURRY WITH COCONUT MILK
Great over basmati rice for a complete meal (also great with naan or cauliflower rice to keep the carbs low or Whole30 compliant).
Provided by Gina
Categories Dinner
Time 45m
Number Of Ingredients 13
Steps:
- Heat oil in a large deep skillet, over medium heat.
- Add onion and garlic and sauté 1 minute. Add cumin, masala and curry powder and mix well, cooking 1 minute.
- Place chicken in the pan and season with 1 teaspoon salt.
- Add tomatoes, cilantro, coconut milk and water.
- Stir all ingredients and cover pan, simmer on medium-low until chicken is cooked through, about 30 minutes.
- Add potatoes, 1/2 teaspoon salt and simmer, covered an additional 10 minutes, or until the potatoes are tender.
- Pressure Cooker Directions: Reduce water to 1/2 cup and cook the chicken after step 4 on high pressure for 15 minutes, quick release then add potatoes, high pressure 5 minutes. Let it release naturally.
Nutrition Facts : ServingSize 1 thigh with sauce and potato, Calories 213 kcal, Carbohydrate 12 g, Protein 24 g, Fat 7 g, SaturatedFat 1.5 g, Cholesterol 108 mg, Sodium 392.5 mg, Fiber 1.5 g, Sugar 0.5 g
LIGHTER CHICKEN KATSU
Angela Nilsen makes this Japanese crumbed chicken dish with curry sauce healthier by using some clever swaps to slash the fat and calories
Provided by Angela Nilsen
Categories Main course
Time 1h20m
Number Of Ingredients 20
Steps:
- For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don't burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.
- To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.
- Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.
- Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat - adjusting the heat if necessary, so that they don't burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.
- Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.
Nutrition Facts : Calories 529 calories, Fat 10.5 grams fat, SaturatedFat 1.2 grams saturated fat, Carbohydrate 61.3 grams carbohydrates, Sugar 8.6 grams sugar, Fiber 3.5 grams fiber, Protein 44.3 grams protein, Sodium 1.3 milligram of sodium
LIGHTER SOUTH INDIAN FISH CURRY
Use reduced-fat coconut milk and white fish fillets to make a low-fat, low-calorie curry that's still luxuriously creamy
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 40m
Number Of Ingredients 19
Steps:
- Heat the oil in a large non-stick frying or sauté pan. Add the cumin seeds and fry for 1 min, then tip in the onion, garlic and ginger, and fry for 1 min more. Stir in the curry leaves and mustard seeds, and fry about 3-4 mins on a medium heat, stirring occasionally, until the onions are turning brown. Stir in the chillies, coriander, garam masala and turmeric, and fry for 30 secs.
- Stir the coconut milk in the can, then pour half into the pan. It should start to bubble and thicken, so let it simmer until quite thick, about 3 mins, stirring occasionally. Pour in the rest of the coconut milk, add the pepper and a pinch of salt, and lower the heat.
- Sit the fish in the coconut milk and press it down to half submerge it. Cover the pan and simmer gently for 4-5 mins (depending on the thickness of your fillets) until the fish is almost cooked. Do not stir or the fish will break up - just spoon some of the sauce over the top of the fish halfway through, then remove the pan from the heat and let the fish sit for another 3-4 mins to finish cooking slowly. When done, it should feel firm and no longer be opaque. If you want a thinner sauce, pour in a spoonful or two of water.
- Meanwhile, steam the green beans for about 4 mins until just tender. De-stone the mango and slice the flesh into thin wedges (see tip below left), then scatter over the fish to warm through.
- To serve, break the fish into big chunks by removing it to serving bowls with a slotted spoon, then pour the sauce over and around it. Serve with the beans, a scattering of coriander and the rice, with lime wedges on the side to squeeze over.
Nutrition Facts : Calories 447 calories, Fat 11 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 56 grams carbohydrates, Sugar 15 grams sugar, Fiber 3 grams fiber, Protein 30 grams protein, Sodium 0.4 milligram of sodium
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