Balti healthy curry feature image

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

Ingredients:
  • 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
Method:

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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