CHICKEN ROGAN JOSH (Serves 4)
Ingredients
4 skinless chicken breast fillets, cut into bite-size chunks
Salt & freshly ground black pepper
100g fat-free natural yoghurt
1 level tsp ground almonds
1 large onion, roughly chopped
3cm piece fresh root ginger, peeled & grated
3 garlic cloves, roughly chopped
Fry light
1 small aubergine, cut into small chunks
1 tsp garam masala
1/2 tsp medium chilli powder
1 tsp paprika
2 tsp ground coriander
1/2 tsp turmeric
2 tbsp tomato puree
100g green beans, halved
1 red pepper, deseeded & sliced
2 x 400g cans chopped tomatoes
A small handful of fresh coriander, roughly chopped, plus a few whole leaves to garnish
Freshly boiled basmati rice & lime wedges to serve
1. Put the chicken in a shallow glass dish. Season, then add the yogurt & ground almonds. Stir, cover & chill for 30 minutes.
2. In a food processor, whizz the onion, ginger & garlic into a paste. Place a frying pan sprayed with Fry Light over a medium heat. Add the onion paste & aubergine & stir-fry for 5 minutes. Add all the spices & stir-fry for a further 2 minutes. Transfer to a plate & set aside.
3. Spray the pan with Fry Light, add the chicken & marinade the fry for 8 minutes. Add the chicken & marinade, then fry for 8 minutes. Add the tomato puree & a splash of water & cook for 2 minutes. Return to aubergine to the pan. Add the tomatoes. Season & simmer for 10-15 minutes or until cooked through.
4. Stir in the chopped coriander & garnish with the whole leaves. Serve with rice & lime wedges.
SYN VALUE: 1 syn on Extra Easy
I found this recipe in the March/April 2013 magazine & although it was nice it was far too tomatoey- I think just 1 and a half cans would suffice. I also think that the recipe lacks cumin so I added a teaspoon of that to add some more flavour which I think had been lost with the addition of too much chopped tomato. Although the curry was nice I must confess I am in no hurry to make it again- it is not the best curry recipe I have ever tried & didn’t taste very authentic.
TIP: Grill the aubergine before you add it to the curry rather than stir-frying it. Stir-frying takes longer to cook a vegetable like aubergine so once chopped up just spray with some Fry Light & place under the grill until nearly cooked. Aubergine can take a long time to cook & if you don’t heat it before you add it to the curry you will be there all day waiting for it!