This tasty, warming spicy chicken dish contains lots of fat burning spices, like cumin, cinnamon and cayenne pepper. Not only that, it is low in saturated fat (just 1.6g per serving) and is great for all of the family. If it is too spicy, try adding more yoghurt or reducing the amount of cayenne pepper you use.
Serves:
6
Nutritional value per serving(1/4 yield) with ½ cup of brown rice per serving:
Calories: 283 Carbohydrates: 41.5g
Fat: 6.6g Protein: 16.1g
Ingredients
1 tbsp Olive Oil
2 lbs skinless, boneless chicken breasts, chopped into cubes
2 garlic cloves, crushed
1 small onion, chopped
1 tbsp (about an inch) of chopped root ginger
1 tsp ground coriander
1 tsp cumin
1 tsp turmeric
½ tsp cinnamon
½ tsp cayenne pepper
½ cup chicken stock
1 can chopped tomatoes
2 tbsp tomato paste
2 tsp unrefined sugar
Salt and pepper to taste
¾ cup low-fat or fat-free plain yoghurt
Method
1. In a large pan heat half the oil and cook the chicken until it is brown on all sides (do this in two batches if you need to). Set the chicken aside.
2. Add the remaining oil and cook the onion, garlic and ginger on a low heat for 4-5 minutes, until it is softened.
3. Add the coriander, cayenne, cumin, turmeric and cinnamon, stir and cook for another minute or so to release the smells of the spices.
4. Stir in the tomatoes, stock, tomato paste, sugar and seasoning, stir and bring to the boil.
5. Return the chicken to the pan and continue to cook for another 20 minutes on a low heat, until the chicken is cooked through and tender. Alternatively, place in a low heat oven for an hour.
6. In the final few minutes of cooking, add the fat-free yoghurt and continue to cook for 2 minutes before serving with brown rice.
Try changing the quantities of spices to your own taste, and don’t forget to find us on twitter or facebook to let us know what you think!
