How To Make A Low Fat Chicken Curry - The Lighter Option

Hi , I'm Phil , a food and diet writer , And welcome back to my lighter option series .

In this episode , I'm gonna make a really quick and easy low fat chicken curry .

It'll be so much healthier than the usual takeaway .

All the ingredients for this can be found in the description box , so just start by spraying a large frying pan or wok with low calorie sprayer oil are you on and your chilli .

I've left the seeds in for extra heat , but if you're not even fun , just take them out .

Give that a stir and leave it to fry for about five minutes , until it's golden and soft .

Curries are notoriously high in fat , but we've cut that right back by using low calorie spray and adding some low fat natural yoghurt for extra creaminess near the end .

So once your onions are softened and lightly golden , it's time to add the chicken .

It's been thinly sliced , so it cooks quickly , and with chicken breast , you don't want it to overcook .

Otherwise , it can go quite tough and added two peppers .

Give that a stir and just cook for about 5 to 6 minutes , until the chicken's cooked all the way through .

You can throw any vegetables into this .

You like aubergine , courgettes , carrots , peas or sugar .

Snap peas or make great additions .

Once the chicken's opaque and the peppers is started to soften , ready to add the curry powder , we Sprinkle that in .

Give it to and just let it cook through for a minute until it smells really aromatic .

It's important to fry off the spices first so you don't get a raw spice flavour .

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Once everything's coated in the powder , add a can of chopped tomatoes , 150 mils of water and the mango chutney .

This just adds a fruity sweetness .

Bring that to the boil and then reduce to a simmer and leave it for about 10 to 12 minutes until it's reduced .

So once the sauce is thickened , it's time to add the spinach .

There's 250 grammes , which looks like quite a lot , but it'll cook down to absolutely nothing .

Stir that in gently until it starts to wilt , and then just cook it for two minutes .

Spinach is a great source of iron and folic acid , and it also helps bulk out the curry , so you need less meat .

So once the spinach is cooked down nicely , just turn the heat off and then stir in yoghurt .

This just adds a really creamy finish , So to keep this as healthy as possible , we're serving it with some steamed brown basmati rice , which has a really nice nutty flavour .

And they have it .

My delicious low fat chicken curry .

So I hope you enjoy this healthy dish .

Come back next time for the next recipe from my lighter option series .