Light and Healthy Chicken Korma

Spice It Up: Pre-prepared ready meals and takeaway curries may taste great, but they can be extremely high in fat. And they are certainly not going to help you put on the lean muscle mass that your training demands. Luckily we've created a mild and healthy Chicken Korma recipe that will satisfy your cravings for curry whilst still allowing you to hit your nutritional goals. A low-fat recipe packed with foodformass' signature high protein content, remember this fantastic dish when you think of phoning your local takeaway:

Time: 50 minutes 

Serving: 3
 

Ingredients: 

4 Boneless, Skinless Chicken Breasts, diced

Canola Oil Spray
1 Clove Garlic, finely chopped 
1 Large Onion, chopped 
Small knob Fresh Ginger, peeled and finely sliced
Tbsp Chilli Powder 
Tbsp Ground Cinnamon 
Tbsp Ground Turmeric 
Tbsp Garam Masala
1/2 tsp Ground White Pepper 
400g Can Chopped Tomatoes 
100ml Chicken Stock 
50g Ground Almonds 
100ml Fat-Free Plain Yoghurt
Small Handful Sliced Almonds 
Small Handful Fresh Coriander Leaves
100g Plain Wholegrain Brown Rice, to serve

Method:

1. Fry the chopped onions, garlic and ginger in a little canola oil over a medium heat until the onions soften and start turning golden-brown.
2. Add in the chicken and cook until lightly browned or for about 5 minutes.
3. Pour in the stock, chilli powder, garam masala, cinnamon, turmeric, white pepper and chopped tomatoes, and simmer on a low heat for 20 minutes.
4. Stir in the yoghurt and ground almonds, and then cook on a low heat for 2 to 4 minutes. 
5. Sprinkle over sliced almonds and garnish with coriander before serving on a bed of boiled rice.

Other Ways To Enjoy:

- Not keen on chicken, or looking for a lower fat content? Switch in lean turkey breast for  chicken.
- Try adding in fresh peas, broad beans or green beans for added fiber content.

Nutritional Information:

569 kcals

62g Protein

43.3g Carbohydrates

17.3g Fat

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