A Curry in a Hurry!

Here is a second recipe to celebrate Curry Week and this one is very, very versatile.

The curry paste used can be to whatever strength you like and whichever type you prefer…be it balti, korma, masala, jalfrezi or madras – the choice is yours. It’s a dish that can also be made ahead and reheated but freshly cooked can be on the table in just over 1/2 hour. So it’s definitely a curry when you are in a hurry.

 

CURRIED CHICKEN WITH SPINACH

 

Ingredients

Metric/US

Frylight low-fat sunflower oil spray

1 tsp cumin seeds

1 onion, chopped

2 cloves garlic, crushed

2 tbsp curry paste (of your choice)

250g/8oz tomatoes, chopped

150ml/2/3 cup water

500g/1lb skinless and boneless chicken breast fillets, cut into large chunks

225g/8oz fresh baby spinach

400g/14oz can chickpeas or green lentils, rinsed and drained

1 tsp garam masala

3 tbsp fresh coriander/cilantro, chopped (optional)

 

Method

1.  Warm a deep saute pan and spritz about 15 times with the low-fat sunflower oil spray. Add the cumin seeds, increase the heat and when they start to pop, add the onion. Cook over a medium heat, stiring until the onions begin to colour.

 

2. Add the garlic and curry paste and stir together for 1 minute. Add the tomatoes and water and cook, uncovered, for about 10 minutes, until the tomatoes are pulpy.

 

3.  Add the chicken pieces, cover the pan and cook for 10 minutes.

 

4.  Stir in the spinach and chickpeas or lentils and cook together for a further 5 minutes, stirring until the spinach has wilted and the chicken is tender.

 

5.  Sprinkle over the garam masala, cover the pan and leave to stand for 1 minute.  Fold in the coriander/cilantro, if using, before serving.

 

SERVES 4

WLS PORTION: 1/2

 

CALORIES PER PORTION:  280

PROTEIN:  33.9g

CARBOHYDRATE:  19.8g

FAT:  7.4g

 

Image courtesy of Frylight