Reduced Calorie Indian Chicken Curry

smruti's picture

May. 25, 2013

For all those who are calorie conscious, here is a healthy version of the most popular export from India - the ever so famous Indian Chicken Curry in a low calorie Avatar.

Ingredients

Skinless chicken drumsticks/Chicken pieces 1 1/2 Kilogram , cut into half
Pepper 1 Teaspoon
Salt 1 Teaspoon
Coriander powder/Cilantro 1 Teaspoon
Cumin 1 Teaspoon
Chili 1 Teaspoon
Ginger and garlic paste 1 1/2 Tablespoon
Olive oil cooking spray 1
Chopped tomatoes 1 Cup (16 tbs)
Chopped onion 1 Cup (16 tbs)
Chicken masala powder 1 Tablespoon
Fat free yogurt/Light cream 1/2 Cup (8 tbs)
Coriander leaves chopped 1 Teaspoon
Water 2 1/2 Cup (40 tbs)

Directions

GETTING READY

1. Clean the chicken, wash and pat dry.

2. Beat the yogurt to a smooth paste.

MAKING

3. Heat a non-stick pan and spray it with cooking spray.

4. Add cumin, turmeric, and allow the cumin to sputter.

5. Add ginger-garlic paste, coriander powder, chopped onion, and stir-fry for 2 minutes or until onions turn brown.

6. Add the chicken and continue to cook on medium flame for 10 minutes or until the chicken changes color and starts getting tender.

7. Add tomatoes and masala powder; continue to cook for 5 minutes more, stirring all the while.

8. Pour some water, cover the pan, and cook until the chicken is well cooked and tender. Adjust the water quantity as per the consistency desired.

9. Add half the beaten yogurt, stir, and cook for few minutes.

SERVING

10. Garnish with the remaining yogurt and chopped coriander leaves.

11. Serve hot with rice, pulav, or roti (Indian flat bread).

Recipe Summary

Difficulty Level: Medium
Cook Time: 45 Minutes
Ready In: 45 Minutes
Servings: 10

Nutrition Facts

Serving size

Calories 208Calories from Fat 53

 % Daily Value*

Total Fat 6 g9.2%

Saturated Fat 1 g5%

Trans Fat 0 g

Cholesterol

Sodium 552 mg23%

Total Carbohydrates 5 g1.7%

Dietary Fiber 1 g4%

Sugars 2 g

Protein 32 g64%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet