How To Make A Low Fat Chicken Curry: The Lighter Option


Hi. I’m Phil. I’m a food and diet writer,
and welcome back to my Lighter Option series. In this episode, we’ll be making a really
quick and easy, low fat chicken curry. It’ll be so much healthier than the usual take away. [music] All the ingredients for this can be found
in the description box. So just start by spraying a large frying pan or wok with low calorie
spray or oil. Add your onion and your chili. I’ve left the seeds in just for extra heat,
but if you’re not a fan, just take them out. Give that a stir and leave that to fry for
about 5 minutes until it’s golden and soft. Curries are notoriously high in fat, but we’ve
cut that right back by using a low calorie spray, and adding some low fat natural yogurt
for extra creaminess near the end. So once your onions are all softened and lightly golden,
it’s time to add the chicken. It’s been thinly sliced so it cooks quickly. With chicken breast,
you don’t want it to overcook, otherwise it can go quite tough. I’m adding 2 peppers. Give that a stir and
cook that for about 5 to 6 minutes until the chicken is cooked all the way through. You can throw any vegetables into this you
like: aubergine, courgettes, carrots, peas, or sugarsnap peas all make great additions.
Once the chicken is opaque, and the peppers have started to soften, we’re ready to add
the curry powder. Sprinkle that in. Give it a stir, and just let it cook through for a
minute until it smells really aromatic. It’s important to fry off the spices first,
so you don’t get a raw spice flavor. If you like the look of this recipe, and you’d
like some more, just click on the subscribe button. Once everything’s coated in the powder, add
a can of chopped tomatoes, 150 mils of water, and the mango chutney. This just adds a fruity
sweetness. Bring that to a boil and then reduce to a simmer. Leave if for about 10 to 12 minutes,
until it’s reduced. So once the sauce has thickened, it’s time
to add the spinach. It’s 250 grams, which looks like a lot, but it will cook down to
absolutely nothing. Stir that in gently until it starts to wilt, and then just cook it for
2 minutes. Spinach is a great source of iron and folic
acid, and also helps bulk out the curry so you need less meat. So once the spinach has cooked down nicely,
just turn the heat off and then stir in your yogurt. This just adds a really creamy finish. So to keep this as healthy as possible, we’re
serving it with some steamed brown basmati rice, which has a really nice, nutty flavor. And there you have it, a delicious low fat
chicken curry. So, I hope you enjoyed this healthy dish. Comeback next time for the next
recipe from my Lighter Option series.




Comments
  1. That's one delicious looking recipe! I know that the yogurt is used instead of cream (to lower calories), but how much yogurt could be used without adding too many calories? Have you got any more (favorite) curry recipes?

  2. the most important ingredients for any curry would be ginger, garlic and garam masala .. which unfortunately were missing here. also, yogurt/curd/vinegar/lime juice is used for marinating the chicken, never added in the end.

  3. Glad to be of help. It was really tasty and you feel a lot less guilty about eating it then you do after a take away one (although both are tasty πŸ˜‰ ) Let us know how it goes when you cook it up!

  4. Since he's making a curry it doesn't matter. The flavor rests in the sauce and not the chicken. Had he added the curry with the onions the powder would have overcooked and the consistency would be messed up. My mother who is Indian cooks this way all the time.

  5. In addition to your ingredients I added 1 tablespoon of ginger garlic paste and also 1 tsp of turmeric. Final product was mind blowing. Thanks for the recipe.

  6. dude, this aint curry.
    and curries are not high in fats
    there are healthier ways of cooking them, and they make sense, unlike your Β "curry"

  7. kev bro, we dont haveΒ B R A G G Β  L I Q U I D Β  A M I N O S in australia, what can i substitute that with?

    cheers

  8. looks delicious … but this is just a new recipe over all .. not really a "curry" … but i would so make this … πŸ™‚Β 

  9. can't wait to make this !!!! my first day dieting… (Not that I need too) just for health reason hahaha but looks very yummy!!! where can I get that cooking oil spray???

  10. Just tried making this recipe, minius the chilli as my partner can't handle her spice.
    Delicious and almost totally guilt free. Thanks.
    Subscribed.

  11. I only have vanilla yogurt can I add a little of that or should I just omit the yogurt altogether? Its cooking on my stove and smells amazing!!

  12. if i rate boiled rice with grilled chicken and boiled broccoli 10/10 than this healthy chicken curry i would rate 7/10 which tastes good unlike the first option which cannot be sustained for too long. mcdoanalds quater pounder with fries would get 1/10 which is the true defenition of unhealthy food.

  13. Can find the description box ? Can find written recipes or method… please help.. much appreciated πŸ‘

  14. Your recipe has always been one of my go-to healthy chicken curries. Always watch it before cooking everytime. Turns out great everytime.πŸ‘πŸ™

  15. I clicked on the link to see ingredients but it just redirected me back to google . Anyone know where I can get measurements/ ingredients?

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