Slimming World extra easy syns: 3.5 per portion
Serves: 4
Preparation time: 10 minutes
Cooking time: 35 minutes
A creamy yet lighter version of a traditional Korma.
- 4 - Chicken Breasts (skinned)
- 25 gms - Low fat Natural Yogurt
- Fry Light
- 2 - Onions (chopped)
- 30 ml - Chicken Stock
- 4 - Garlic cloves
- 15 gms - Fresh or Lazy Ginger
- 10 - Cardamon Pods (Seeds crushed)
- 1 tbsp - Ground Cumin
- 1 tbsp - Ground Coriander
- 1 tsp - Ground Turmeric
- 1 tsp - Mild Chilli Powder
- 1 - Bay leaf
- 4 - Whole Cloves (crushed)
- 1 tbsp - Plain flour
- a small pinch - Saffron
- 2 tsp - Sweetener
- 25 gms - Ground Almonds (* optional)
- Salt
- 300 ml - Cold water
- 2 tbsp - Half fat Creme fraiche
- Ground black pepper
- for garnish - Fresh coriander
- Cut each chicken breast into 8-9 bite size pieces, season with pepper, place in a non-metallic bowl. Stir in the yogurt, cover and chill for minimum 30 mins but ideally 2-6 hours.
- Heat a large non stick pan, spray with Fry Light and add Onions, garlic and ginger. Cover and cook over a low heat for 5 mins, then add chicken stock and simmer for another 10 mins until very soft and lightly coloured. Stir occasionally so they don't stick.
- Once the onions are soft, stir in the crushed cloves and cardamon seeds along with cumin, coriander, turmeric, chilli powder and bay leaf. Cook the spices with the onions for 5 mins, stirring constantly.
- Stir in flour, saffron, sweetener, ground almonds and 1/2 tsp salt, then slowly add the water into the pan, stirring constantly. Bring to a gentle simmer then cover and cook for 10 mins.
- Remove the pan from the heat, take out the bay leaf and blitz the mixture with a hand blender (ideally allow to cool a little first). The sauce can now be used right away or cooled, covered and chilled until 10 mins before serving.
- To serve: Heat pan and add the blended sauce mixture and bring to a simmer, Add the chicken pieces and cook for about 10 mins or until chicken is cooked through, stirring occasionally to ensure the sauce doesn't burn.
- Remove from the heat and stir in the creme fraiche to make a creamy sauce. (You could use Fromage frais instead to reduce syns further). Adjust seasoning to taste, and serve, garnish with fresh coriander.
Tuesday the 22nd of January, 2013 6:41 PM
