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Healthy Chicken Curry – Andhra Chicken Sauce

 

Andhra chicken curry

Super easy to make! This healthy chicken curry recipe from Andhra is low in calories and carbs!

This healthy chicken curry is perfect for those who don’t like terribly spicy curries but love a lot of flavourful spice. There are a lot of warming spices in healthy curry which produce a delicious flavour but nothing too fiery hot.

I love the subtle flavour of the mint sauce. If you are pressed for time, you could marinate the meat for just a few minutes and it will still be delicious.

This is another in a series of light and healthy chicken curry recipes that I’m writing. Taste it and you’ll never know it’s a diet recipe!

I learned this recipe in Kerala.

You probably know I like my south Indian curries a lot. they are lighter than most you find in the north of India but are in no way lacking in flavour. 

I was in Kerala researching for my latest cookbook ‘The Curry Guy Light’ and came across so many chicken curries that not only tasted amazing but were actually good for you.

This original recipe was taught to me by my chef friend Vipin Vu. He had so many mouthwatering recipes to show me while there. This curry made it into my book as there was no way I was going to leave it out.

So the recipe is from Andhra but I learned in in Kerala where it has been loved for many years as one of their own.

 

Making Andhra chicken curry

Whisk the marinade ingredients together and stir the chicken in.

Making Andhra chicken curry

Infuse the whole spices in the oil for about 30 seconds.

Making Andhra chicken curry

Add the onions and fry for about five minutes until translucent and lightly browned.

Making Andhra chicken curry

Stir in the tomatoes and chillies and fry for a minute or so.

If you like the look of this healthy chicken curry and want to try more Keralan masterpieces, try the following;

Keralan Mutton Mappas
Keralan Tandoori Fish
Easy Keralan Prawn Curry
Keralan Crispy Stir Fried Lamb
Keralan Black Eyed Bean Curry

Making Andhra chicken curry

Add the chicken and fry for a few minutes. Then add just enough water to cover. Add the mint sauce and cashew paste to finish.

Andhra chicken curry

Plate up and enjoy with Basmati or Keralan red rice (Matta rice).

Yield: 4

Andhra Chicken Curry

Andhra chicken curry
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 600g chicken breast – cut into bite sized pieces
  • FOR THE MARINADE
  • 1 tbsp garlic and ginger paste
  • ¼ tsp turmeric
  • ½ tsp salt
  • 2 tbsp lemon juice
  • 2 tbsp low fat Greek yoghurt
  • ¾ tbsp. red chili powder
  • FOR THE SAUCE
  • 10 cashews
  • 2 tbsp. Coconut (optional)
  • 2 tbsp rapeseed (canola) oil
  • 2 to 3 cloves
  • 2 cardamom - smashed
  • 1 inch cinnamon stick
  • ½ tsp cumin seeds
  • 10 curry leaves – fresh or frozen
  • 3 medium onions - finely chopped
  • 1 green chili – finely chopped
  • 1 tomato chopped finely (optional) (refer notes)
  • 1 tsp Kashmiri chili powder (more or less to taste)
  • 1 tbsp garam masala
  • 2 tsp ginger garlic paste
  • 10g mint leaves – finely chopped

Instructions

  1. Place the marinade ingredients in a large mixing bowl and whisk to combine. Rub the marinade into the chicken pieces and let stand for at least 20 minutes. While the chicken is marinating, blend the cashews and coconut with just a drop of water until you have a smooth paste. Set aside.
  2. Pour the oil into a large pan or wok bring to a sizzle over medium-high heat. When hot, stir in the cloves, cardamom pods, cinnamon stick, cumin seeds and curry leaves. Let these ingredients infuse into the oil for about 30 seconds and then add the chopped onions and green chilli. Fry for about five minutes until the onion is soft, translucent and lightly browned. Add the garlic and ginger paste and the chopped tomato and fry over medium heat for about three minutes until the tomato is beginning to break down in the sauce. Stir in the chilli powder and garam masala.
  3. Now add the marinated chicken and all the marinade. Move it around in the onion mixture to coat and then add just enough water to cover. Simmer for about 10 minutes until the chicken is cooked through.
  4. To finish, add the mint leaves and cashew paste and stir well. Reduce the sauce until you are happy with the consistency and add salt to taste.

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I hope you enjoy this healthy chicken curry as much a my family and I do. If you do give it a try, please let me know in the comments section. I’d love to hear from you.

Pete

Monday 18th of March 2019

Hi Dan, Many thanks for the 'light recipes'. I have been using your recipes for a couple of years now and because of pressure from 'my good lady', I have always been a touch light on the oil used etc, so its good to see that you are going down that route. Will you be publishing nutritional data in the finished book? Having done it myself, it's a bind, but is a good indication for readers who like to know that sort of info. It could be a few weeks until I get to try out any of the recipes, but I will get back to you with feedback. Looking forward to the veggie book. Regards Pete

Dan Toombs

Tuesday 19th of March 2019

Hi Pete

Thank you very much. The finished book will have some nutritional data though I'm not sure yet how much. I'm writing the recipes and then we are having a professional nutritionist read through them to break them all down.

Cheers and I hope you enjoy the new recipes.

Dan

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