A delicious healthy aromatic curry bursting with flavour - Rogan Josh style
Ingredients
400gChicken breast pieceschopped into large bite size cubes
100gFat Free YoghurtI used 0% Fage
25gGround Almonds
1Clovegarlicpeeled and minced
Salt & Black pepper
Fry Light
1Onionpeeled and very finely chopped
Thumb sized piece of gingerpeeled and very finely chopped
2ClovesGarlicpeeled & minced
1TeaspoonMedium Chilli Powderor you can use fresh chilli
1TeaspoonPaprika
1TeaspoonGaram Marsala
2TeaspoonsGround Coriander
1/2TeaspoonTurmeric
1Medium auberginealso known as Eggplant cut into 2cm cubes
1Tin Chopped Tomatoes
1Red PepperDeseeded and sliced into strips
Coriander leavesAlso know as cilantro
Instructions
Firstly take a medium sized bowl and add your raw chicken pieces.
Next add the Fat Free Yoghurt, Ground Almonds, minced garlic and salt & pepper and give it a good stir, making sure all the chicken pieces are coated
Cover the bowl and pop in the fridge for 30-60 minutes
Meanwhile spray a large frying pan with Fry Light
Add the finely chopped onion, finely chopped ginger, minced Garlic and your spices Chilli Powder, Paprika, Garam Marsala, ground Coriander and Turmeric and fry over a medium heat for two minutes. Stirring
Next add the Aubergine and try for a further 2 minutes. Transfer this mix to a plate
Re Fry Light your pan. Remove the chicken pieces from the fridge and fry over a medium heat for 8 minutes, turning a couple of times
Next add the onion, spices and aubergine mix and fry for a further 2 minutes
Finally add your tinned chopped tomatoes. Fill the tomato tin with water and add this too together with the red pepper
Simmer for 10-15 minutes until everything is cooked and piping hot
Serve with Basmati Rice and sprinkle with fresh coriander leaves
Notes
*** All nutritional information is approximate and intended as a guide
Nutrition
Nutrition Facts
Chicken Rogan Josh Slimming Style
Amount per Serving
Calories
223
% Daily Value*
Fat
6
g
9
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Cholesterol
65
mg
22
%
Sodium
149
mg
6
%
Potassium
840
mg
24
%
Carbohydrates
16
g
5
%
Fiber
6
g
25
%
Sugar
9
g
10
%
Protein
26
g
52
%
Vitamin A
1178
IU
24
%
Vitamin C
47
mg
57
%
Calcium
100
mg
10
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.