Name: Healthier Chicken Balti Recipe
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: Indian
Ingredients: 450g skinless, boneless chicken breasts, cut into bite-sized pieces; 1 tbsp lime juice; 1 tsp paprika; ¼ tsp hot chilli powder; Black pepper, freshly ground, to taste; 1½ tbsp sunflower or groundnut oil, divided; 1 cinnamon stick; 3 cardamom pods, split; 1 small to medium green chilli; ½ tsp cumin seed; 1 medium onion, coarsely grated; 2 garlic cloves, very finely chopped; 2½ cm-piece ginger, grated; ½ tsp turmeric; 1 tsp ground cumin; 1 tsp ground coriander; 1 tsp garam masala; 250ml organic passata; 150ml water; 1 red pepper, deseeded, cut into small chunks; 1 medium tomato, chopped; 85g baby spinach leaves; Handful fresh coriander, chopped; Chapatis or basmati rice

Ingredients

450g skinless, boneless chicken breasts, cut into bite-sized pieces

1 tbsp lime juice

1 tsp paprika

¼ tsp hot chilli powder

1½ tbsp sunflower or groundnut oil

1 cinnamon stick

3 cardamom pods, split

1 small to medium green chilli

½ tsp cumin seed

1 medium onion, coarsely grated

2 garlic cloves, very finely chopped

2½ cm-piece ginger, grated

½ tsp turmeric

1 tsp ground cumin

1 tsp ground coriander

1 tsp garam masala

250ml organic passata

1 red pepper, deseeded, cut into small chunks

1 medium tomato, chopped

85g baby spinach leaves

Handful fresh coriander, chopped

Chapatis or basmati rice, to serve (optional)

Instructions

Step 1: Put the chicken in a medium bowl. Mix in the lime juice, paprika, chilli powder and a grinding of black pepper. Leave to marinate for at least 15 minutes, preferably longer.

Step 2: Heat 1 tablespoon of oil in a large non-stick wok or sauté pan. Tip in the cinnamon stick, cardamom pods, whole chilli and cumin seeds. Stir-fry briefly to release their fragrance and color.

Step 3: Stir in the grated onion, garlic and ginger. Fry over medium-high heat for 3-4 minutes until the onion starts to brown. Add the remaining oil, then add the chicken and stir-fry for 2-3 minutes until no longer raw.

Step 4: Mix turmeric, ground cumin, ground coriander and garam masala together. Add the spice mix to the pan, lower the heat to medium and cook for 2 minutes.

Step 5: Pour in the passata and 150ml water, then add the red pepper chunks. When the mixture starts to bubble, lower the heat and simmer for 15-20 minutes until the chicken is tender.

Step 6: Stir in the tomato and simmer for 2-3 minutes. Add the spinach and turn it in the pan just to wilt. Season with a little salt. If the sauce is too thick, add a splash of water.

Step 7: Remove the cinnamon stick, green chilli and cardamom pods if desired. Scatter with fresh coriander and serve with warm chapatis or basmati rice, if you like.

Tips & Variations

Use a non-stick wok to reduce the amount of oil needed, making the dish lighter.

Stir in extra vegetables like carrots or peas to boost your 5-a-day servings.

Opt for skinless chicken breasts to keep the dish lean and healthy.

Choose a quality organic passata with minimal salt to control seasoning.

Storage

Store any leftover chicken balti in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in a microwave until piping hot, adding a little water if the sauce has thickened. This dish can also be frozen for up to 1 month; thaw overnight in the fridge before reheating.

FAQs

Can I use chicken thighs instead of breasts?

Yes, chicken thighs are a great alternative and can add more juiciness. Just adjust the cooking time slightly until the chicken is cooked through.

Is this dish very spicy?

The heat level is moderate thanks to the small amount of hot chilli powder and green chilli. You can adjust the spice by reducing or omitting the chilli powder and green chilli if you prefer a milder curry.