Description
A healthier take on classic chicken balti, featuring marinated skinless chicken breasts cooked with fragrant spices, fresh vegetables, and a rich tomato-based sauce. This recipe uses sunflower oil and a non-stick wok to reduce fat, includes plenty of fresh veg for added nutrition, and is perfect served with chapatis or basmati rice.
Ingredients
Scale
Chicken Marinade
- 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
Spices and Aromatics
- 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
Main Ingredients
- 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
To Serve (Optional)
- Chapatis or basmati rice
Instructions
- Marinate the chicken: In a medium bowl, combine the bite-sized chicken pieces with lime juice, paprika, hot chilli powder, and a few grinds of black pepper. Mix well to coat and leave to marinate for at least 15 minutes, preferably longer for more flavor.
- Prepare the spice base: Heat 1 tablespoon of sunflower oil in a large non-stick wok or sauté pan over medium heat. Add the cinnamon stick, split cardamom pods, whole green chilli, and cumin seeds. Stir-fry briefly just to lightly color and release their fragrances.
- Add aromatics: Stir in the grated onion, finely chopped garlic, and grated ginger. Fry over medium-high heat for 3-4 minutes until the onion starts turning brown and fragrant.
- Cook the chicken: Add the remaining ½ tablespoon of oil to the pan. Add the marinated chicken and stir-fry for 2–3 minutes until the chicken pieces look opaque and are no longer raw on the outside.
- Add ground spices: Mix together turmeric, ground cumin, ground coriander, and garam masala in a small bowl. Sprinkle this spice mixture over the chicken, lower the heat to medium, and cook for 2 minutes to toast the spices and deepen the flavors.
- Add liquids and vegetables: Pour in the passata and 150ml of water, then add the red pepper chunks. Increase heat until the mixture starts to bubble, then reduce heat to low and simmer gently for 15–20 minutes, or until the chicken is tender and cooked through.
- Finish the sauce: Stir in the chopped tomato and simmer for another 2–3 minutes. Then add the baby spinach leaves and gently turn them over in the pan until wilted. Season with a little salt to taste. If you prefer a thinner sauce, add a splash of water.
- Serve: Remove the cinnamon stick, green chilli, and cardamom pods if you prefer. Scatter chopped fresh coriander over the dish. Serve warm with chapatis or basmati rice as desired.
Notes
- Marinate the chicken longer if time allows for enhanced flavor absorption.
- Using a non-stick wok allows you to reduce the amount of oil needed, making the dish healthier.
- The dish can be made milder by omitting or reducing the hot chilli powder and fresh green chilli.
- Organic passata is preferred to minimize added salt; adjust seasoning accordingly.
- This recipe includes plenty of vegetables, contributing to your daily vegetable intake.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Indian
Keywords: chicken balti, healthy chicken curry, low fat Indian recipe, chicken curry with vegetables, quick balti recipe
