Chicken and Mango Pickle Curry
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Prep Time
8 MINS
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Cook Time
35 MINS
- KCals 273
- Carbs 12G
Ingredients
- 600 g diced chicken breast
- 1 tsp fenugreek seeds
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 tsp fennel seeds
- ½ tsp black onion seeds
- 1 medium onion, peeled and finely sliced
- 2 red chillies, deseeded and finely diced
- 2 cloves garlic, peeled and crushed
- 5 cm piece ginger, peeled and finely grated
- 400 g can chopped tomatoes
- 2 tbsp tomato puree
- ¼ tsp turmeric
- ¼ tsp chilli powder
- ¼ tsp ground coriander
- 90 g mango pickle
- 120 g fat-free Greek yoghurt
- low-calorie cooking spray
- 3 g fresh coriander, finely chopped
Instructions
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To a large frying pan add the fenugreek seeds, mustard seeds, cumin seeds, fennel seeds and onion seeds. Set the pan on a low to medium heat and lightly toast for 2 minutes.
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Spray the pan and seeds with low-calorie cooking spray, add the onion and fry for 6 minutes. While the onion is cooking, spray a separate frying pan with low-calorie cooking spray and add the chicken. Fry until sealed on all sides. Leave to one side.
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To the pan of onions add the red chillies, garlic and ginger and continue to fry for another 2 minutes. Add the mango pickle, turmeric, coriander and chilli powder. Stir to distribute.
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Pour in the chopped tomatoes and tomato puree and add the browned chicken to the pan. Stir to coat and incorporate the chicken.
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Cover the pan with a lid or piece of foil and lower the heat. Simmer for 20 minutes and stir halfway through.
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Remove the pan from the heat and stir in the yoghurt. Cover the pan and leave off the heat for 4 minutes until the yoghurt has heated through.
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Serve sprinkled with fresh coriander and your choice of accompaniment.