Tag Archives: low calorie indian food

Curry chicken

11 Aug

I love Indian food, but my husband doesn’t. Long story shirt, we’ve never been to an Indian restaurant in the 9 yrs we’ve been together. I figure my only chance at winning him over with Indian food was to start at home, so here is our low cal curry.

Ingredients:

  • 1 1/2 lbs of boneless, skinless chicken thighs
  • 1 tbsp oil
  • 1/2 cup chopped onion
  • 5 tbsp minced garlic
  • 2 1/2 tsp curry
  • 2 tsp garam masala
  • 1 1/2 tsp cumin
  • 1/2 tsp salt
  • 3/4 cup water
  • 1/2 cup lite coconut milk
  • 1 tomato, chopped
  • 1 potato, medium sized

Directions:

1. Heat oil in a large skillet, and sautéed onions and garlic for about 3 min.

2. Stir in curry, garam masala, salt, and cumin and stir until incorporated with onions.

3. Add chicken and brown on both sides (about 3 min per side) stirring onion mixture around to keep from sticking/burning.

4. Add water, coconut milk, tomato and potato (peeled and diced).

5. Cover pan and Cook on medium about 15 min, covered.

6. Stir mixture and remove lid. Continue cooking about 20 min uncovered.

7. Remove chicken thighs and shred/chop the meat. Return to pan and stir in. Continue cooking until liquid has cooked down to a thick sauce, or a consistency you prefer.


 Divide into equal servings of 4 or 5. Serve with rice (not included in calorie count shown here)

Editors Note: if you liked this, try my chicken tikka masala

5 servings= 277 calories per serving

appx 7 weight watchers points plus

4 servings= 346 calories per serving

appx 9 weight watchers points plus

Chicken Tikka Masala

3 May

So, on my mission to recreate delicious recipes into skinnier versions, occasionally I will run across another blogger who has already accomplished this mission on a certain dish. Oftentimes, it’s Gina over at Skinnytaste. Her goals with recipes are often similar to mine (low cal, easy, quick, kid-friendly) and I find we often have similar taste as well, so now and then I cut out the middle man and borrow an idea from a friend. This recipe below is pretty closely based on the Skinny Chicken Tikka Masala recipe at skinnytaste, and it’s pretty darn yummy. I will caution that it’s a little spicy for my kiddos, but I rather enjoyed it. Next time, I’m going to throw in some chickpeas and call it a stew! Enjoy

Ingredients:
– 1 lb boneless, skinless chicken breast, diced into bite size cubes
– 2 tsp canola oil
– 1 small onion, minced
– 1 tbsp minced ginger
– 3 tbsp minced garlic
– 1 1/2 cups crushed tomatoes
– 1/2 cup nonfat greek yogurt, plain
– 1/2 cup 1% milk
– 1 tbsp cumin
– 1 tbsp garam masala*
– 1 tsp turmeric (optional)
– 1 tsp chili powder
– 1/4 tsp salt
– 4 tbsp fresh cilantro (optional)

Directions:

1. Heat oil in a skillet on medium. Add onions and saute until golden.

2. Mix in ginger and garlic and continue to cook about 1 min. Add all spices from cumin-salt and stir.

3. Stir in crushed tomatoes, and let mixture cook for about 2 min, stirring regularly.

4. In a separate container, mix milk and yogurt until smooth. Stir in slowly, incorporating well into tomato mixture. Cook Sauce about 10 min on medium, stirring regularly, until it begins to thicken.

5. Add Chicken to mixture, stirring in well, and continue cooking another 10 min or so until chicken is cooked, and sauce has reached appropriate consistency.

Editors Note: I served this dish over Jasmine Rice. Basmati would probably be ideal, but Jasmine is what i keep on hand. It was yummy, and 1/2 cup of rice added 120 Calories to the meal.

* Garam Masala: This is an Indian spice mix. So, I live in Kentucky… ethnic spices are sometimes hard to come by. I ordered mine on ebay.

Makes 4 Servings (1 cup each)= 210 Calories per serving

Approximately 6 ww points plus per serving

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