Serving our healthy chili chicken dish with a whole wheat rice, high in fiber, will provide satiety, lower caloric numbers and satisfaction that you can feel good about.
For, Chili Chicken Recipe
Ingredients
↭1 kg chicken breast or thighs, boneless/skinless↭2 colored bell peppers
↭3 tbsp olive oil
↭cilantro leaves - fresh for garnish
↭Chicken Breast Marinade
↭¹/₄ cup plain yogurt
↭1 clove garlic - grated
↭1 tsp ginger - grated
↭¹/₄ tsp turmeric
↭¹/₂ tsp garam masala
↭pinch of salt
↭pinch of cayenne pepper (for the spice) or black pepper for mild flavor
↭¹/₄ tsp dry fenugreek leaves (optional)
For, Chilli Chicken Curry Paste
Ingredients
↭1 large white onion↭4 cloves of garlic
↭¹/₂ inch piece of ginger
↭1 large tomato
↭1 tbsp tomato paste
↭1 tbs turmeric
↭1¹/₂ tbsp garam masala
↭¹/₂ tsp dry fenugreek leaves (optional)
↭2 tbsp dark soy sauce
↭1 tbsp salt
↭1 cayenne pepper (spicy) or black pepper (mild) — add at the end if preparing for children.
↭1 green/red birds eye chili (for extra hot flavor) — add at the end if preparing for children.
↭1 green/red birds eye chili (for extra hot flavor) — add at the end if preparing for children.
Healthy Chili Chicken Dish Recipe Method
Wash and cut chicken breast into bite size pieces, 1 inch (2.5 cm) cubes.
In a large mixing bowl prepare marinade — add in yogurt, grated garlic and ginger, turmeric, garam masala, salt, pepper and fenugreek leaves. Mix the marinade and add in the chopped chicken breasts. Cover bowl and marinate the chicken in fridge for at least 2 hours to overnight.
For the curry paste:
In a food processors: add roughly chopped onion, garlic, ginger and tomato, grate/blend until very fine and thoroughly mixed.
In a large, heavy bottom pan, heat vegetable oil over medium high heat. Add in the mixture from the food processor — be careful as it can splatter. Mix and add in the spices — turmeric, garam masala, fenugreek leaves, soy sauce, salt and pepper, along with tomato paste. Start to mix and cook the mixture.
The secret to a good Indian curry is the time commitment, slowly and steadily cooking this mixture, without burning it. As the mixture starts to come together and dry out, you can add tbsp or two of water once the mixture starts to stick to the pot. Cook for at least 10-15 minutes until the mixture starts to form a ball and almost pulling away from the oil. The colour will also become an intense dark red.
Add in the chicken, avoiding the marinade. If you add the marinade it will water down the curry. Cook chicken for 10 minutes, add in the bite size bell pepper and cook the mixture for anther 5 minutes until the chicken is cooked through and bell peppers are tender.
Garnish with chopped cilantro leaves and serve with whole wheat rice as a healthy option. Or, live it up with naan bread, if you are so inclined.
