Lighter Slow Cooked Spicy Chicken Rogan Josh

• porciones: 4 servings
• tiempo activo: 15 minutes
• tiempo total: 6 hours 45 minutes

Ingredientes

2 tsp minced ginger

4 cloves of garlic (peeled and minced)

1 tsp ground turmeric

1 tsp cumin

1 tsp freshly ground black pepper

4 tbsp natural yogurt (use fat-free to make it syn free on slimming world)

4 chicken breasts (chopped into bite-size chunks)

10 squirts Frylight spray (or other 1 cal-per-spray oil)

2 onions (peeled and finely chopped)

2 red peppers (deseeded and chopped)

3 fresh red chillies (finely chopped)

½ a bunch of fresh coriander (cilantro) (chopped (chop the stalks too and keep those separate)

3 whole cloves

1 tsp cinnamon

1 tsp cumin

2 tsp ground coriander

2 tsp paprika

1/2 tsp salt

1/2 tsp freshly ground black pepper

2 tbsp tomato puree (or paste)

240 ml (1 cup) chicken stock (water plus a stock cube is fine, use bouillon for gluten-free)

400 g (14 oz) tin chopped tomatoes

4 cardamom pods (thread them onto a piece of cotton so you can fish them out easier later)

½ bunch of fresh mint (finely chopped)

10 cherry tomatoes (quartered)

1/4 onion (peeled and finely diced)

pinch salt

pinch ground black pepper

natural yogurt (use fat-free to make it syn free on slimming world)

small bunch fresh mint (roughly torn)

boiled rice (or cauliflower rice)

Instrucciones

Place the ginger and garlic in a bowl, along with the turmeric, cumin, pepper and yoghurt. Mix together, then add in the chicken pieces and mix again. Cover and refrigerate for 30 minutes.

Spray 10 squirts of frylight in a large frying pan (or the insert to your slow cooker if you can use it on the hob, like mine). I use this https://geni.us/KScrockpot <--affiliate link), turn the heat to high and add the marinaded chicken. Lightly brown all over (should take about 8-10 minutes) Remove the chicken and place in a bowl.

Add the onions, red peppers, chopped chillies, the stalks from the coriander (cilantro), cloves, cinnamon, cumin, coriander, paprika, salt, pepper and tomato puree to the pan. Cook for 5 mins on a medium heat, stirring regularly, until the onion starts to soften. Turn off the heat, add 4 tbsp of the stock and carefully (cover if needed) whizz into a puree with a hand blender (or transfer to a food processor if you prefer).

Add the puree back into the pan, then add the chicken, remaining stock, chopped tomatoes and cardamom. Stir and bring to a simmer, then transfer to your slow cooker.

Cook on high for 3 hours or low for 5-6 hours. Alternatively, you can cover and cook on the hob for 1 1/2-2 hours on a low heat, stirring regularly.

Whilst the Rogan Josh is cooking, make the onion, mint and tomato salad by mixing all of the salad ingredients together in a small bowl.

Once cooked, serve the Rogan Josh topped with a spoonful of natural yogurt, some torn/chopped fresh mint and the coriander leaves from earlier (the ones you removed the stalks from).

Serve with the onion, mint and tomato salad, plus some boiled rice or even pilau rice if you like.

Nutrición

• Calorías: 259 kcal
• Grasa Total: 5 g
• Grasa Saturada: 1 g
• Colesterol: 75 mg
• Sodio: 846 mg
• Carbohidratos Totales: 25 g
• Fibra Dietética: 6 g
• Azúcares Totales: 12 g
• Proteína: 29 g