Preparation Time: 15 minutes
Cooking time: 40-50 minutes
Each serving contains: Kcals: 240; g fat: 9; g saturated fat: 3
1 large onion, finely sliced
1teaspoons salt to taste (namak)
2 teaspoons Ginger Puree
2 teaspoons Garlic Puree
½ teaspoons ground turmeric
1/2-1 teaspoon chilli powder
2 teaspoons Ground Roasted Coriander (bhunke peese hue sabut dhaniya)
1½ teaspoons Ground Poasted Cumin (bhune hue jeere)
125g low-fat plain yogurt
8 chicken thighs, skinned
1 teaspoon sugar (chini)
2 x 2.5cm (1in) pieces of cinnamon stick
4 green cardamom pods, bruised (elaichi)
4 whole cloves
1 tablespoon tomato puree
½ teaspoon Garam Masala
2 tablespoons chopped fresh coriander leaves
* Cook the onion and salt in a non-stick saucepan over heat for 2-3 minutes. Increase the heat to medium and continue cooking, stirring frequently, for a further * 2-3 minutes or until the onion is soft. The salt draws out the natural juices from the onions, so that they can be cooked without added fat and without burning.
* Reduce the heat slightly towards the end of cooking, if necessary.
* Stir in the ginger and garlic purees, turmeric, chilli powder, coriander and cumin. Cook for 1 minute, then add half the yogurt to moisten the spices. Stir and cook for a further minute.
* Add the chicken, sugar, cinnamon, cardamoms, cloves and the remaining yogurt. Stir to mix thoroughly, then cover the pan, reduce the heat to low and cook for 35-40
minutes, stirring occasionally.
* Stir in the tomato puree, garam masala and coriander leaves, and simmer for 2-3 minutes. Serve with boiled basmati rice or Fried Brown Rice and Cabbage Salad.