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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
