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Chicken madras

Yields6 ServingsPrep Time20 minsCook Time1 hrTotal Time1 hr 20 mins

Make your own easy spice mix for an easy way to feed the family – a classic healthy chicken curry for under 300 calories

 2 onions , roughly chopped
 2 garlic cloves, peeled and chopped
 ginger a large chunk, peeled and sliced
 3 green chillies , roughly chopped
 oil for frying
 750 skinless chicken thigh fillets , cut into chunks
 400 plum tomatoes
 coriander a bunch, chopped
 rice to serve
SPICE MIX
 1 tbsp coriander seeds
 1 tsp cumin seeds
 1 tsp fennel seeds
 2 tsp fenugreek seeds
 5 cloves
 1 tsp black peppercorns
 2 dried red chillies small
1

STEP 1

Toast all the spices in a dry frying pan until they smell fragrant. Cool, then grind in a spice grinder.

STEP 2

Put the onion, garlic, ginger and chillies in a small blender and whizz to a paste (you might need to add a splash of water).

STEP 3

Heat 2 tbsp oil in a pan and fry the onion paste for 4-5 minutes with a good pinch of salt until golden.Add the chicken and keep frying and turning in the pan until it turns opaque.Add the spices and fry for another couple of minutes.

STEP 4

Tip in the tomatoes and a splash of water, and bring to a simmer, then cover and cook for 45 minutes until the chicken is tender. Stir in the coriander and serve with rice and naan bread.

Nutrition Facts

Servings 6


Amount Per Serving
Calories 210
% Daily Value *
Total Fat 7.9g13%

Saturated Fat 1.8g9%
Total Carbohydrate 25.6g9%

Dietary Fiber 1.6g7%
Protein 28.3g57%

Iron 1.4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.