Rob's Chicken Balti Recipe

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Ingredients:

Serving

4 chicken breasts, cut into bite size pieces
2 medium onions, chopped into half rings
1 bell pepper, chopped into strips
1 tbsp cooking oil
3 tbsp butter
4 -6 tbsp balti curry paste (i use half a jar of pataks brand)
4 garlic cloves, crushed
2 inches piece gingerroot, grated
1 (14 oz) can chopped tomatoes (400g)
1 large apple, grated
2 tbsp cinnamon
1 tbsp ground cumin
3 cardamom pods
2 bay leaves
1 tbsp garam masala
1 chicken stock cube
50 g of solid coconut cream, grated ( around 1/4 of a block)
1/2 pint milk
1 large handful fresh coriander, leaves and stalks- chopped ( cilantro)
salt
black pepper

Directions:

Melt the butter in a pan and add the oil, brown off the chicken quickly and reserve to 1 side. Now fry the onions and peppers over a medium heat in the remaining oil until just starting to brown.
Add the curry paste and fry off for at least 2 minutes before adding the garlic and ginger and frying for a further 1-2 minutes.
Add the chopped tomatoes to the pan stirring well along with the cinnamon cumin, cardamom, bay and garam marsala. Boil down for around 3-5 minutes.
Mix the stock cube with 1/2 pt boiling water and add to the pan along with the coconut cream and the milk, bring to the boil and add the reserved chicken and the grated apple.
Cook for 30 minutes over a low/medium heat.
Taste and adjust seasonings adding salt and plenty of black pepper, take off the heat and throw in the coriander, allow to sit for 15 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	232.05 Kcal (972 kJ)
Calories from fat	135.45 Kcal
		% Daily Value*
Total Fat	15.05g	23%
Cholesterol	20.29mg	7%
Sodium	272.24mg	11%
Potassium	429.19mg	9%
Total Carbs	21.93g	7%
Sugars	10.94g	44%
Dietary Fiber	5.09g	20%
Protein	5.14g	10%
Vitamin C	34.8mg	58%
Vitamin A	0.6mg	19%
Iron	9.6mg	53%
Calcium	113.8mg	11%

Amount Per 100 g
Calories	46.45 Kcal (194 kJ)
Calories from fat	27.12 Kcal
		% Daily Value*
Total Fat	3.01g	23%
Cholesterol	4.06mg	7%
Sodium	54.5mg	11%
Potassium	85.92mg	9%
Total Carbs	4.39g	7%
Sugars	2.19g	44%
Dietary Fiber	1.02g	20%
Protein	1.03g	10%
Vitamin C	7mg	58%
Vitamin A	0.1mg	19%
Iron	1.9mg	53%
Calcium	22.8mg	11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

5.1

Points
6

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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