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Easy One Pot Low Fat Tomato Chicken Curry

Easy One Pot Low Fat Tomato Chicken Curry. A lower fat alternative to butter chicken with far less calories, but still plenty of delicious spicy flavour. Omit the red curry powder for a mildly spicy curry.

Easy One Pot Low Fat Tomato Chicken Curry.

This one pot recipe was a special request from a reader who wanted a mild, healthy curry with just a little heat. One of the ways to mellow a curry is to add yogurt to the recipe as in this delicious dish. This is a good basic recipe that you can play with to suit your taste.

Increase or decrease any of the spices or add vegetables of your choice, to make your very own version.

Serve with rice, roti or naan bread. You can find my recipe for simple naan here.

2020 Update:

Our family has fallen in love with our recently discovered recipe for Yogurt Flatbreads. They are just as tasty as naan but much quicker and easier to make using only a couple of basic ingredients.

Yogurt Flatbreads photo with title text for Pinterest

Yogurt Flatbreads

You might also like this Easy 30 Minute Chicken Chickpea Curry:

30 minute Easy Chicken Chickpea Curry photo with title text for Pinterest

Originally published Jam 2013.

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Easy One Pot Low Fat Tomato Chicken Curry
Yield: 8 servings

Easy One Pot Low Fat Tomato Chicken Curry

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour

Easy One Pot Low Fat Tomato Chicken Curry. A lower fat alternative to butter chicken with far less calories but plenty of delicious exotic, spicy flavour. Omit the red curry powder for a mildly spicy curry.

Ingredients

For the marinated chicken

  • 2 - 3 lbs boneless skinless chicken thighs, trimmed of all visible fat and cut in large cubes
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 2 tbsp yellow curry powder
  • 2 tbsp garam masala
  • 3 tbsp canola oil or peanut oil + a little extra for browning the chicken later

For the sauce

  • 1 large or 2 small red onions
  • 4 cloves garlic
  • One 28 ounce can crushed tomatoes
  • 1 cup water
  • 1 cup plain fat free yogurt
  • 2 tbsp honey
  • 2 tbsp yellow curry powder
  • 1 tsp ground coriander
  • 1 tsp ground cardamom
  • 1 tsp cinnamon
  • 1 tbsp garam masala
  • 1/4 tsp hot red curry powder, hot, or cayenne pepper to taste, optional
  • 2 tbsp finely grated fresh ginger
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 large red pepper, diced
  • 1 large sweet potato, diced (optional)

Instructions

To marinate the chicken

  1. Toss all the ingredients together in a Ziploc bag and marinate the chicken for an hour or two or overnight.
  2. Heat an additional 3 tbsp peanut oil or canola oil over medium high heat in the bottom of a large saucepan or dutch oven. Brown the chicken pieces and set aside to add to the sauce later.

To make the sauce

  1. Puree the onions and garlic in a food processor or chop as finely as possible. Add the puree to the same pot and slowly cook the onion mixture until softened, about 5 minutes, then add the crushed tomatoes, water, yogurt, honey, yellow curry powder, coriander, cardamom, cinnamon, garam masala, red curry powder, fresh ginger, salt and pepper.
  2. Simmer slowly for about 20 minutes before adding the browned chicken, red pepper and sweet potato. Simmer for an additional 20 minutes or so before serving.

Nutrition Information

Yield

8

Serving Size

1 grams

Amount Per Serving Calories 461Total Fat 23gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 17gCholesterol 218mgSodium 796mgCarbohydrates 21gFiber 5gSugar 12gProtein 48g

The nutritional information provided is automatically calculated by third party software and is meant as a guideline only. Exact accuracy is not guaranteed. For recipes where all ingredients may not be used entirely, such as those with coatings on meats, or with sauces or dressings for example, calorie & nutritional values per serving will likely be somewhat lower than indicated.

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