Healthy Karachi Chicken recipe

I adore Karachi chicken. Beautiful and spiced, tomato base and perfect with a bit of rice or with some sort of bread to scoop up and munch away at. Unfortunately to make it authentically you need to use a fair bit of ghee and oil and that adds a lot of calories.

Including the mini Peschwari naan and the rice, this plate was around 600-650 calories and it definitely doesn't feel as low as that. It's a belter of a recipe that I recommend if you need something that feels a bit naughty whilst on a calorie deficit.

Ingredients:

600g boneless, skinless chicken thigh fillets (trimmed of any visible fat or gruesome bits then diced)

One thumb sized piece of ginger (grated) and one piece about half the size of that (cut into fine juliennes)

Five fat cloves of garlic, crushed or grated

One onion

Three green chillis

One tin of peeled plum tomatoes

1tsp ground coriander

1tsp ground cumin

1tsp cayenne pepper

1tsp sea salt

1/2tsp ground black pepper

1/2 tsp garam masala

1tbsp fat free natural yoghurt, unflavoured

A generous handful of coriander, finely chopped

First of all, heat a pan up to a medium high heat. Spray with 1 calorie cooking spray. Throw in your chicken and brown.

Add your onion and soften. Add your garlic, grated ginger and spices and cook for 30 seconds to a minute until aromatic.

Add your tin of tomatoes and then add some water. Reduce down, crushing the tomatoes with the back of a wooden spoon until it creates a sauce. Reduce until thickened and a sauce like consistency.

Reduce the heat to as low as it will go and add your yoghurt and two thirds of your coriander.

Serve with rice, a mini naan bread, a paratha, a roti or whatever your choice is. Top the chicken with the julienne of ginger and the remaining coriander.

Simple, right? It's an easy one pan recipe and is great for a lunch of leftovers the next day. Let me know how you get on with it and share any pictures you may have. Where it's not quite authentic this is a healthy weekday dish that you'll want to come back to time and time again.

Comments

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