recipes for chicken healthy
hi. i'm phil. i'm a food and diet writer,and welcome back to my lighter option series. in this episode, we'll be making a reallyquick and easy, low fat chicken curry. it'll be so much healthier than the usual take away. [music] all the ingredients for this can be foundin the description box. so just start by spraying
recipes for chicken healthy, a large frying pan or wok with low caloriespray or oil. add your onion and your chili. i've left the seeds in just for extra heat,but if you're not a fan, just take them out. give that a stir and leave that to fry forabout 5 minutes until it's golden and soft. curries are notoriously high in fat, but we'vecut that right back by using a low calorie
spray, and adding some low fat natural yogurtfor extra creaminess near the end. so once your onions are all softened and lightly golden,it's time to add the chicken. it's been thinly sliced so it cooks quickly. with chicken breast,you don't want it to overcook, otherwise it can go quite tough. i'm adding 2 peppers. give that a stir andcook that for about 5 to 6 minutes until the chicken is cooked all the way through. you can throw any vegetables into this youlike: aubergine, courgettes, carrots, peas, or sugarsnap peas all make great additions.once the chicken is opaque, and the peppers have started to soften, we're ready to addthe curry powder. sprinkle that in. give it
a stir, and just let it cook through for aminute until it smells really aromatic. it's important to fry off the spices first,so you don't get a raw spice flavor. if you like the look of this recipe, and you'dlike some more, just click on the subscribe button. once everything's coated in the powder, adda can of chopped tomatoes, 150 mils of water, and the mango chutney. this just adds a fruitysweetness. bring that to a boil and then reduce to a simmer. leave if for about 10 to 12 minutes,until it's reduced. so once the sauce has thickened, it's timeto add the spinach. it's 250 grams, which looks like a lot, but it will cook down toabsolutely nothing. stir that in gently until
it starts to wilt, and then just cook it for2 minutes. spinach is a great source of iron and folicacid, and also helps bulk out the curry so you need less meat. so once the spinach has cooked down nicely,just turn the heat off and then stir in your yogurt. this just adds a really creamy finish. so to keep this as healthy as possible, we'reserving it with some steamed brown basmati rice, which has a really nice, nutty flavor. and there you have it, a delicious low fatchicken curry. so, i hope you enjoyed this healthy dish. comeback next time for the nextrecipe from my lighter option series.
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