Our favourite Indian curry just got better with a healthy, low fat and low sodium make-over.
Ingredients
- Olive oil cooking spray
- 400g chicken thigh fillets, trimmed, cut into 3cm pieces
- 250g cherry tomatoes
- 4cm piece fresh ginger, peeled, finely grated
- 2 teaspoons ground cumin
- 2 teaspoons ground coriander
- 1 teaspoon garam masala
- 1/4 teaspoon chilli powder
- 300g can Heinz Big Red salt-reduced tomato soup
- 200g green beans, trimmed, halved
- 1/2 cup light thickened cream
- 80g baby spinach
- 1/3 cup fat-free Greek-style yoghurt
- 2 cups steamed Basmati rice, to serve
Method
- Step 1Spray a large, deep non-stick frying pan with oil. Heat over medium-high heat. Add chicken. Cook, stirring occasionally, for 4 minutes or until light golden. Transfer to a plate. Add tomatoes. Cook for 3 to 5 minutes or until softened.
- Step 2Add ginger, cumin, coriander, garam masala and chilli powder to tomatoes. Cook, stirring, for 30 seconds or until fragrant. Add chicken, soup, beans and 1?2 cup cold water. Stir. Bring to a simmer. Reduce heat to medium. Simmer for 10 minutes or until starting to thicken. Stir in cream. Simmer for 5 minutes.
- Step 3Add spinach and yoghurt. Stir until spinach has wilted. Serve with rice.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1860 kj
Energy
16.9g
Fat Total
7g
Saturated Fat
4.3g
Fibre
25.4g
Protein
78mg
Cholesterol
508mg
Sodium
43.8g
Carbs (total)
All nutrition values are per serve
Notes
Add a crunchy accompaniment with a quick sambal of finely diced cucumber, red onion and fresh coriander leaves.
- Author: Gemma Luongo
- Image credit: Craig Wall
- Publication: Super Food Ideas
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