Low Fat Indian Chicken Dishes
Low Fat/Carb Chicken Korma
Nutritional Facts: Protein 30g, Carbs 10g, Saturated
Fat 2.5g, Unsaturated Fat 7g
Ingredients:
200g of chicken breast, skinned and cubed, ½ garlic clove
crushed, ¼ inch piece of root ginger roughly chopped, ¼
tablespoon of oil, 1 green cardamom pod, ½ onion finely
chopped, 1/3 tsp of ground cumin, pinch of salt, 80ml of
natural low fat yogurt
Add to this meal?
Chappati, Rice, Bombay Potato
Preparation: Remove any fat from chicken breasts and
cut into cubes. Blend the garlic and ginger adding a little
water to make paste. Heat a touch of oil in wok or heavy
based pan and cook chicken cubes for 8-10 minutes, then
remove and set aside.
Add the cardamom pods and fry for 2 minutes, add the onion
and fry for a further 5 minutes. Stir in garlic and ginger
paste, cumin and salt and cook for a further 5 minutes. Add
half the yogurt, stirring in a tablespoonful at a time and
cook over a low heat until it has been absorbed. Return the
chicken to the pan. Cover and simmer for 5 minutes. Add the
remaining yogurt and simmer for a further 5 minutes. Garnish
with flaked almonds and coriander (optional) to make this
low fat chicken korma.
Low Fat Chicken Tikka
Nutritional Facts: Protein 30g, Carbs 4g, Saturated
Fat 1.5g, Unsaturated Fat 4g
Ingredients:
200g of boneless chicken breast, skinned and cubed, ¼ tsp of
ginger pulp, ¼ tsp of garlic pulp, ¼ tsp of chilli powder,
pinch of turmeric, pinch of salt, 40ml of natural low fat
yogurt, ¼ tablespoon of lemon juice, chopped fresh
coriander, ¼ tab of oil
For Garnish:
Mixed Salad Leaves, 1 small onion cut into rings, lime
wedges (Optional), fresh coriander
Add to this meal?
Chappati, Rice
Preparation: First add the chicken, ginger, garlic,
chilli, turmeric, salt, yogurt, lime juice and coriander in
a medium bowl and leave to marinade for 2 hours.
Place in a grill pan or dish and baste with a little oil.
Grill the chicken for 15-20 minutes. Serve on a bed of mixed
salad leaves or Chappati, Rice depending on low or high carb
day. And there's your low fat Chicken tikka!
Low Fat Tandoori Chicken
Nutritional Facts: Protein 30g, Carbs 6g, Saturated
Fat 3.5g, Unsaturated Fat 7g
Ingredients:
200g of boneless chicken breast, skinned and cut into
sizeable chunks, ¼ tsp garam masala, ¼ tsp of ginger pulp, ¼
tsp of garlic pulp, ¼ tsp of chilli powder, pinch of
turmeric, pinch of salt, 50ml of natural low fat yogurt, ¼
tablespoon of lemon juice, chopped fresh coriander, ¼ tab of
oil
For Garnish:
Mixed Salad Leaves, 1 small onion cut into rings, lime
wedges (Optional), fresh coriander
Add to this meal?
Chappati, Rice
Preparation: Rinse and pat dry the chicken, take off
any remaining fat. Make two deep slits in flesh of the
breast. Place is dish and set aside. Then mix together the
yogurt, garam masala, ginger, garlic, chilli powder,
turmeric, coriander, lemon juice, salt and optional red food
colouring and then beat so that the ingredients are
combined. Add a touch of oil if needed.
Cover the chicken with spice mixture and leave to marinate
for three hours. Pre-heat oven to Gas Mark 9 (240 degrees)
and place the chicken in overproof dish. Bake the chicken in
oven for 20-25 minutes. When cooked serve with salad.
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