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Balti Curry Recipe Without All The Calories

This Balti recipe is one of my favourite curry recipes. Not only does it taste delicious, but it is also low in calories. I would say it tastes as good as takeaway but without the oily consistency. I tend to make a big batch of it by doubling the below and freezing it in 2-person portions. 

Makes – 4 portions
Time: ½ hr making the paste + 1hr making the curry.

Nutritional information per portion:
229 calories
23.8g carbs
3.5g fat
28.2g protein

  • 400g chicken breast
  • 2 large onions
  • 1cm ginger or frozen equivalent
  • 2 cloves garlic or frozen equivalent
  • Oil or cooking spray
  • 3 tbsp tomato puree
  • 1 tsp Turmeric
  • Chilli flakes
  • 2 tbsp paprika
  • 2 tsp cumin
  • 2 tsp ground coriander
  • 2 tsp cinnamon
  • 1 tsp salt
  • ½ tsp ground black pepper
  • 200ml chicken stock
  • Tin chopped tomatoes
  • 3 fresh (red, orange, yellow best) or 300g frozen peppers
  • 1 tsp garam masala
  • Handful chopped fresh coriander or another ½ tsp ground coriander
Balti curry healthy recipe

1 – First, you’ll need to make the Balti paste a few hours before you want to start cooking the curry. The longer you leave it the more the meat will marinate. I like to leave it at least 4 hours.

2 – Chop the 2 large onions into large chunks. Chop the 1cm ginger into small pieces. Grate or crush the 2 garlic cloves. I use the frozen cubes for both the ginger and garlic which I find much easier. Spray a pan with cooking spray (or oil if desired but will add calories) and fry the onions, ginger and garlic until the onions have browned.

3 – Put the above in a food processor and add 3 tbsp tomato puree, 2 tbsp paprika, 1 tsp Turmeric, 2 tsp cumin, 2 tsp ground coriander, 1 tsp cinnamon, 1 tsp salt, ½ tsp black pepper and chilli flakes to taste. I like a bit of spice and would go for just under 1 tsp chilli flakes here, but you may want to add less, especially as you will be adding more later in the recipe. Blend until you have a paste consistency.

– Chop the chicken into cubes and add to a bowl. Add half of the Balti paste and mix well. Cover this. Put the other half of the Balti paste in a separate bowl and cover. Place both bowls in the fridge and leave the chicken to marinate.

5 – To make the curry. First, chop the peppers into small slices so that they are ready for later. Spray a large pan with cooking spray (or oil but this will add calories). I tend to use a wok for this. Add 1 tsp cinnamon and some more chilli flakes. I would add about ¼ tsp of the flakes here. Fry for 2 minutes

6 – Spray some more cooking spray into the pan (no need if using oil) and add the bowl with just Balti paste. Fry for another 2 minutes.

– Add the 200ml of chicken stock and the can of chopped tomatoes. Bring to the boil.

8 – Add the bowl of marinated chicken with the paste and the 3 peppers. I use 300g frozen peppers here as they are cheaper and easier. Continue to simmer until the sauce has reduced to the desired consistency. Minimum of ½ hour but longer if required.

 9 – Just before the end, add 1 tsp of garam masala and a handful or fresh coriander. If you don’t have fresh, then just add another ¼ tsp ground coriander. Cook for a further 3 minutes and serve.

This goes well with brown basmati rice (not included in nutritional info above).

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6 thoughts on “Balti Curry Recipe Without All The Calories”

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