Chicken balti sw

0 likes 0 comments Recipe by Debsxx

Ingredients for Syns per Serving | Original - 3 Syns / Green - 1 Syn** Servings | 4 ** Add 6 Syns per serving if not using the chicken as part of a Healthy Extra choice on a Green day

Ingredients
- Fry Light
- 454gm (1 lb) skinless chicken breasts, cubed (4 x Healthy Extra B on Green)
- 198gm (7oz) small new potatoes, quartered (7 Syns on Original)
- 1 medium onion, chopped finely
- 4 garlic cloves, crushed
- 5cm (2 inch) piece of root ginger, chopped finely
- 400gm can chopped tomatoes
- 284ml (½pt) chicken stock, made with chicken Bovril
- 2tbsp Balti curry paste (4 Syns)
- 1 bunch fresh coriander, chopped
- salt & freshly ground black pepper
- lemon wedges to serve

Directions

1. Method
1. Heat a frying pan sprayed with Fry Light, then stir-fry the chicken for 4 minutes until golden round the edges and white all over. Add the potatoes, onion, garlic and ginger and fry for a further 4 minutes until turning golden.

2. Add the tomatoes, stock and curry paste and bring to the boil. Reduce the heat and simmer gently for 20 minutes until the chicken is tender and cooked through, and the sauce has thickened.

3. Stir in the coriander, adjust the seasoning if necessary then serve with the lemon wedges.

Variations
- Add sugar snap peas near the end of cooking to give texture / crunch
- Serve with yoghurt and mint dressing (very low fat natural yoghurt with no-added-sugar mint sauce stirred in)
- Replace the chicken with butterbeans or mushrooms and cannelloni beans to make a Syn-free Green day meal
- Add extra potato on a Green day

main courses November 22, 2011 18:46