Nicky's Kitchen SanctuaryLighter Slow Cooked Spicy Chicken Rogan Josh
What you'll need
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Ingredients
Serves 4- 1/4 onion (peeled and finely diced)
- ½ a bunch of fresh coriander (cilantro) (chopped (chop the stalks too and keep those separate))
- ½ bunch of fresh mint (finely chopped)
- 10 cherry tomatoes (quartered)
- 2 onions (peeled and finely chopped)
- 2 red peppers (deseeded and chopped)
- 2 tbsp tomato puree (or paste)
- 2 tsp ground coriander
- 2 tsp minced ginger
- 4 cloves of garlic (peeled and minced)
- 400 g (14 oz) tin chopped tomatoes
- small bunch fresh mint (roughly torn)
- 240 ml (1 cup) chicken stock (water plus a stock cube is fine, use bouillon for gluten-free)
- 4 chicken breasts (chopped into bite-size chunks)
- 4 tbsp natural yogurt ((use fat-free to make it syn free on slimming world))
- natural yogurt ((use fat-free to make it syn free on slimming world))
- 1 tsp cinnamon
- 1 tsp cumin
- 1 tsp freshly ground black pepper
- 1 tsp ground turmeric
- 1/2 tsp freshly ground black pepper
- 1/2 tsp salt
- 2 tsp paprika
- 3 fresh red chillies (finely chopped)
- 3 whole cloves
- 4 cardamom pods (thread them onto a piece of cotton so you can fish them out easier later)
- boiled rice (or cauliflower rice)
- pinch ground black pepper
- pinch salt
- 10 squirts Frylight spray ((or other 1 cal-per-spray oil))
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Steps
- Step 1
Place the ginger and garlic in a bowl, along with the turmeric, cumin, pepper and yoghurt. Mix together, then add in the chicken pieces and mix again. Cover and refrigerate for 30 minutes.
- Step 2
Spray 10 squirts of frylight in a large frying pan (or the insert to your slow cooker if you can use it on the hob, like mine). I use this https://geni.us/KScrockpot <--affiliate link), turn the heat to high and add the marinaded chicken. Lightly brown all over (should take about 8-10 minutes) Remove the chicken and place in a bowl.
- Step 3
Add the onions, red peppers, chopped chillies, the stalks from the coriander (cilantro), cloves, cinnamon, cumin, coriander, paprika, salt, pepper and tomato puree to the pan. Cook for 5 mins on a medium heat, stirring regularly, until the onion starts to soften. Turn off the heat, add 4 tbsp of the stock and carefully (cover if needed) whizz into a puree with a hand blender (or transfer to a food processor if you prefer).
- Step 4
Add the puree back into the pan, then add the chicken, remaining stock, chopped tomatoes and cardamom. Stir and bring to a simmer, then transfer to your slow cooker.
- Step 5
Cook on high for 3 hours or low for 5-6 hours. Alternatively, you can cover and cook on the hob for 1 1/2-2 hours on a low heat, stirring regularly.
- Step 6
Whilst the Rogan Josh is cooking, make the onion, mint and tomato salad by mixing all of the salad ingredients together in a small bowl.
- Step 7
Once cooked, serve the Rogan Josh topped with a spoonful of natural yogurt, some torn/chopped fresh mint and the coriander leaves from earlier (the ones you removed the stalks from).
- Step 8
Serve with the onion, mint and tomato salad, plus some boiled rice or even pilau rice if you like.
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Place the ginger and garlic in a bowl, along with the turmeric, cumin, pepper and yoghurt. Mix together, then add in the chicken pieces and mix again. Cover and refrigerate for 30 minutes.
Source: Nicky's Kitchen Sanctuary
