Go Back
Print

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 plenty of delicious exotic, spicy flavour. Omit the red curry powder for a mildly spicy curry.
Course Indian Inspired
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6 - 8 servings
Author Barry C. Parsons

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.