If I had a penny for every time somebody said to me “I’m really good during the week… but then I end ruining everything with a take-out at the weekend.”
Well now, I’d have me a lot of pennies.
Couple of things:
If you absolutely must have a take-out at the weekend… there are ways to make it work.
But but but…
How would you like something to rival said take-away, only for ~200kcal per serving?
Melt-in-the-mouth chicken, cooking it this way’ll make is so tender.
And the sauce.
Silky, rich and creamy – well worth the extra couple of minutes it’ll take to blitz smooth.
(I tried a chunkier, more rustic korma as a time-saving exercise. Blend it. It’s just 1000x better, I promise).
The very best part about a low-cal, high-protein dinner?
I bet you have carbs and fats left over for a sweet treat to chase it down with.
Creamy Chicken Korma
- 500 g chicken breast, diced
- 25 g 0% fat Greek Yogurt
- 250 g red onion, diced
- 3 tsp minced garlic
- 1 tsp minced ginger
- 1 tsp ground cardamom (seeds of 10 cardamom pods, ground up)
- 1 Tbsp ground cumin
- 1 Tbsp ground coriander
- 1/2 tsp turmeric
- 1/4 tsp chilli powder (more if you like it spicy)
- 1 bay leaf
- 5 g plain flour
- pinch saffron (optional)
- pinch cloves (optional)
- generous pinch sea salt
- 2 tsp granulated sweetener
- 250 ml light coconut milk
- 250 ml chicken stock
Combine your diced chicken with the yogurt along with a generous pinch of black pepper. Stir until covered and refrigerate for at least 30 minutes (2-4 hours, if you have the time)
Remove the chicken from the fridge.
Set a pan over a low heat, adding low-calorie cooking spray.
Saute the onions, garlic and ginger for 10-15 minutes, stirring occasionally, until very soft and golden brown.
Stir in the cardamom, cumin, coriander, turmeric, chilli powder, bay leaf and cloves. Toast the spices with the onions for 2-3 minutes, stirring constantly.
Add the flour, saffron, sugar and salt, then gradually pour in the coconut milk and stock, stirring as you go.
Bring to a low simmer, then cover and cook for 10 minutes, stirring occasionally.
Remove the pan from the heat, fish out the bay leaf and blend until smooth. You can do this either with a hand-held blender, or in a food processor (you'll need to wait for the mixture to cool slightly for the latter).
Return the blended sauce to the heat and add the yogurt-coated chicken.
Cook for 8-10 minutes, more / less depending on how thick your chicken is. cut. Check that the meat is white through before serving.
Nutritional Information per serving:
Calories: 208 / Protein: 30g / Carbohydrate: 9g / Fat: 6g / Fibre: 1g
For a veggie version, swap out the chicken for 500g Quorn Chicken pieces.
If you would like this recipe or any of our other recipes incorporated into your diet then make sure you check out our personalised meal plans.