Healthier Chicken Balti Recipe

Introduction

Enjoy a lighter twist on the classic chicken balti with this healthier version that’s full of vibrant flavors and wholesome ingredients. This recipe uses skinless chicken breasts, plenty of fresh veggies, and aromatic spices to create a delicious, nourishing meal perfect for any day of the week.

Ingredients

• 450g skinless, boneless chicken breasts, cut into bite-sized pieces
• 1 tbsp lime juice
• 1 tsp paprika
• ¼ tsp hot chilli powder
• 1½ tbsp sunflower or groundnut oil
• 1 cinnamon stick
• 3 cardamom pods, split
• 1 small to medium green chilli
• ½ tsp cumin seed
• 1 medium onion, coarsely grated
• 2 garlic cloves, very finely chopped
• 2½ cm piece ginger, grated
• ½ tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp garam masala
• 250ml organic passata
• 1 red pepper, deseeded, cut into small chunks
• 1 medium tomato, chopped
• 85g baby spinach leaves
• Handful fresh coriander, chopped
• Chapatis or basmati rice, to serve (optional)

Instructions

1. Step 1: Put the chicken in a medium bowl. Mix in the lime juice, paprika, chilli powder, and a grinding of black pepper. Leave to marinate for at least 15 minutes, preferably longer.
2. Step 2: Heat 1 tablespoon of the oil in a large non-stick wok or sauté pan. Add the cinnamon stick, cardamom pods, green chilli, and cumin seeds. Stir-fry briefly to release their fragrance.
3. Step 3: Stir in the grated onion, garlic, and ginger. Fry over medium-high heat for 3-4 minutes until the onion begins to brown.
4. Step 4: Add the remaining oil, then add the chicken. Stir-fry for 2-3 minutes until the chicken is no longer raw.
5. Step 5: Mix the turmeric, ground cumin, ground coriander, and garam masala together. Add to the pan, lower the heat to medium, and cook for 2 minutes.
6. Step 6: Pour in the passata and 150ml water. Add the red pepper chunks. When the sauce begins to bubble, lower the heat and simmer for 15-20 minutes until the chicken is tender.
7. Step 7: Stir in the chopped tomato and simmer for 2-3 minutes. Add the spinach and gently turn it in the pan to wilt.
8. Step 8: Season with a little salt. If the sauce is too thick, add a splash of water to thin it down. Remove the cinnamon stick, chilli, and cardamom pods if you prefer.
9. Step 9: Scatter with fresh coriander and serve with warm chapatis or basmati rice, if desired.

Tips & Variations

• Use sunflower or groundnut oil instead of ghee for a healthier fat option.
• Cook in a non-stick pan to reduce the amount of oil needed.
• Add extra vegetables like courgettes or peas to increase your 5-a-day servings.
• Choose an organic passata with low salt content to keep sodium levels down.
• If you prefer less heat, remove the green chilli before serving.

Storage

Store any leftover balti in an airtight container in the fridge for up to 3 days. Reheat gently in a saucepan over low heat or microwave until piping hot. Add a splash of water if the sauce has thickened too much during storage.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use chicken thighs instead of breasts?

Yes, boneless, skinless chicken thighs work well and add extra juiciness, but they will increase the fat content slightly.

Is this recipe spicy?

The heat is moderate and comes from the chilli powder and green chilli. You can adjust the spice level to your preference by reducing or removing the chilli.

Healthier Chicken Balti Recipe

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★★★★★

4.9 from 111 reviews

• Author: Luna
• Total Time: 50 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

This healthier chicken balti recipe offers a flavorful and nutritious twist on a classic Indian dish. Using skinless chicken breasts, aromatic spices, and plenty of fresh vegetables, it is cooked with minimal oil in a non-stick wok to keep it light yet satisfyingly delicious. Served with chapatis or basmati rice, this vibrant curry is perfect for a wholesome homemade meal that packs in flavor without excess fat or salt.

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Ingredients

Scale 1x2x3x

Marinade

• 450g skinless, boneless chicken breasts, cut into bite-sized pieces
• 1 tbsp lime juice
• 1 tsp paprika
• ¼ tsp hot chilli powder

Spice Base & Cooking

• 1½ tbsp sunflower or groundnut oil
• 1 cinnamon stick
• 3 cardamom pods, split
• 1 small to medium green chilli
• ½ tsp cumin seed
• 1 medium onion, coarsely grated
• 2 garlic cloves, very finely chopped
• 2½ cm-piece ginger, grated
• ½ tsp turmeric
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp garam masala
• 250ml organic passata
• 150ml water (added during cooking)
• 1 red pepper, deseeded, cut into small chunks
• 1 medium tomato, chopped
• 85g baby spinach leaves
• handful fresh coriander, chopped

To Serve (Optional)

• Chapatis or basmati rice

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Instructions

1. Marinate the Chicken: Place the bite-sized chicken pieces in a medium bowl. Add the lime juice, paprika, hot chilli powder, and a grinding of black pepper. Mix well to coat the chicken evenly. Leave to marinate for at least 15 minutes, preferably longer to enhance the flavors.
2. Prepare the Spice Base: Heat 1 tablespoon of sunflower or groundnut oil in a large non-stick wok or sauté pan over medium-high heat. Add the cinnamon stick, split cardamom pods, green chilli, and cumin seeds. Stir-fry briefly just until they release their fragrance and begin to color the oil slightly.
3. Sauté Aromatics and Chicken: Add the coarsely grated onion, finely chopped garlic, and grated ginger to the pan. Fry for 3 to 4 minutes until the onion starts to brown. Add the remaining ½ tablespoon oil. Then, add the marinated chicken pieces and stir-fry for 2 to 3 minutes until the chicken loses its raw pink color.
4. Add Ground Spices: Mix turmeric, ground cumin, ground coriander, and garam masala together in a small bowl. Sprinkle this spice mixture over the chicken, reduce the heat to medium, and cook for 2 minutes, stirring to coat the chicken thoroughly and develop the flavors.
5. Simmer the Curry: Pour in the organic passata and 150ml water, adding the chunks of red pepper. Once the mixture begins to bubble, reduce the heat to low and simmer gently for 15 to 20 minutes, or until the chicken is tender and cooked through.
6. Finish with Vegetables and Seasoning: Stir in the chopped tomato and simmer for another 2 to 3 minutes. Add the baby spinach leaves and gently turn them in the pan until just wilted. Season carefully with a little salt to taste. If the sauce is too thick, add a splash more water to achieve desired consistency. Remove the cinnamon stick, green chilli, and cardamom pods if preferred.
7. Serve: Scatter the chopped fresh coriander over the curry. Serve hot with warm chapatis or basmati rice as desired.

Notes

• Using skinless chicken breasts and cooking in a non-stick wok reduces fat content significantly.
• Sunflower or groundnut oil is preferred over ghee for a lighter, heart-healthy fat option.
• Organic passata is used to keep salt levels low, but adjust seasoning to taste.
• Including plenty of vegetables like red pepper, tomato, and spinach boosts the dish’s nutritional value and provides multiple portions of your 5-a-day vegetables.
• Removing whole spices like cinnamon, cardamom, and green chilli before serving helps control heat intensity and texture.
• Allowing the chicken to marinate enhances the depth of flavor and tenderness.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Main Course
• Method: Stovetop
• Cuisine: Indian

Keywords: chicken balti, healthy balti, low fat chicken curry, Indian chicken recipe, quick chicken curry, easy balti recipe