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heart healthy indian chickenb curry

Heart Healthy Indian Chicken Curry

A warming, flavour-packed Indian chicken curry made with lean
protein, natural yoghurt and plenty of vegetables — all the
richness, none of the saturated fat.
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Servings: 2 people
Calories: 480
Ingredients Method Notes

Ingredients
  

  • 400 g chicken breast cut into bite-sized pieces
  • 2 tbsp olive oil
  • ½ onion finely chopped
  • 1 garlic clove minced
  • ½ tsp grated fresh ginger
  • ½ tbsp tomato paste
  • 200 g no-added-salt crushed tomatoes
  • ½ cup low-sodium vegetable or chicken stock
  • 1 –1½ cups mixed vegetables broccoli, cauliflower, carrot
  • 4 tbsp natural yoghurt divided
  • Fresh coriander to garnish
  • Juice of ¼ lemon or lime
Marinade
  • ½ cup natural yoghurt
  • 1½ tsp garam masala
  • ½ tsp ground turmeric
  • ½ tsp ground cumin
  • ¼ tsp chilli powder optional

Method
 

  1. Combine the yoghurt, garam masala, turmeric, cumin and chilli powder in a bowl. Add the chicken, coat well, cover and refrigerate for at least 1 hour or overnight.
  2. Heat the olive oil in a large pan over medium heat. Add the onion and cook until soft and golden — about 5 to 7 minutes. Add the garlic and ginger and cook for another minute.
  3. Stir in the tomato paste and cook for 1 to 2 minutes. Add the crushed tomatoes and stock and simmer gently for 5 minutes.
  4. Add the marinated chicken, including the marinade. Simmer for 10 minutes. Add the vegetables, cover and cook for a further 10 to 15 minutes until the chicken is cooked through and the vegetables are just tender.
  5. Turn off the heat and let the curry sit for a minute. Mix 2 tablespoons of yoghurt with a few spoonfuls of warm curry sauce to temper it, then stir gently back into the curry. Stir through a further 2 tablespoons of yoghurt for extra creaminess.
  6. Finish with a squeeze of lemon or lime and scatter with fresh coriander. Serve with basmati or cauliflower rice for a lower-carb option.

Notes

Calories: 480 kcal Protein: 56g Carbohydrates: 23g Fat: 17.5g Saturated Fat: 3g Fibre: 5g Sodium: 280mg
A hearty, warming dish perfect for a cold winter's day — filling,
flavourful and genuinely good for you.
Protein focus: at 200g of lean chicken breast per serve this dish
is an excellent source of high quality protein — important for heart
muscle health and overall cardiovascular wellbeing.
Serve with brown basmati rice for added fibre, or cauliflower rice
if you prefer to keep carbs down.
Marinating overnight gives the best depth of flavour — but 1 hour
works perfectly for a weeknight.
The yoghurt tempering step is worth doing — it gives a creamy finish
without any risk of curdling.
Leftovers keep well in the fridge for up to 2 days. The flavour
improves overnight.