CHICKEN CURRY VARIATION

from http://www.caringforyourheart.org

Food facts per serving

by a UK based family originating in Pakistan

Serves: 10

Ingredients

4 tbsp ghee

2 large onions, chopped

500 g tinned tomatoes

4 tsp chilli powder

2.5 tsp salt

2 tsp fresh ginger, crushed

3 tsp coriander powder

1 tsp fresh garlic, crushed

1 tsp turmeric

1.75 kg chicken, chopped

1/2 tsp cumin seeds

handful fresh coriander, chopped

Source

This recipe had been sourced from families of Pakistani origin living in the UK and participating in the Asian Food Survey. Recipes collected in this survey do not have detailed methods of cooking but the cooking guide will help you to prepare the dish. Adjust unsalted seasonings and spices to suit your taste.

Healthy Hints

This may be lower in total fat than a traditional recipe but it still gives you unhealthy saturated fats which have been shown to raise bad or LDL blood cholesterol making you more prone to heart disease. Swap rapeseed, canola or corn oil for the ghee and use as little as you can to keep the saturated fats down. And use less salt, especially if you have high blood pressure.

Cooking Guide

1 in a large deep skillet, (non stick) sauté the onion in the ghee or clarified butter on medium heat, until golden brown (about 10 minutes)

2. Add the tomatoes, ginger, garlic and spices. Stir for about a minute or so to blend the flavors

3. Add the chicken, cumin seed and cover. Simmer for about twenty-five minutes on a medium-low heat or until the chicken is tender.

4. Garnish with fresh coriander.