CATEGORY Main Meals (Dinners)
PREPARATION TIME 30 minutes
COOKING TIME 40 minutes
- Chicken breast, lean, raw, 600 g, 4 small breast fillets
- Natural yogurt, low fat, 25 g
- Sunflower oil, 1 tablespoon
- Onion, 2 large, chopped
- Garlic, 4 cloves, peeled and sliced
- Ginger, fresh, 20 g, peeled and finely grated
- Cardamon Pods, 1 tablespoon, seeds crushed
- Ground cumin, 1 tablespoon
- Dried coriander leaves, 1 tablespoon
- Dried tumeric, ground, 0.5 teaspoon
- Chilli powder, 0.25 teaspoon
- Bay leaves, 1 leaf
- Dried cloves, 4 cloves
- Plain flour, white, 1 tablespoon
- Dried saffron, 1 g, small pinch
- Castor sugar, 2 teaspoons
- Sea salt, 0.5 teaspoon, fine
- Tap water, 300 ml
- Fresh cream, double, 3 tablespoons
- Black pepper, ground, 1 pinch, to serve
- Cut each chicken breast into 8 or 9 bite-sized pieces, season with black pepper and put them in a non-metallic bowl. Stir in the yoghurt, cover with cling film and chill for a minimum of 30 minutes but ideally 2–6 hours.
- Heat the oil in a large, non-stick saucepan and add the onions, garlic and ginger. Cover and cook over a low heat for 15 minutes until very soft and lightly coloured. Stir the onions occasionally so they don’t start to stick.
- Once the onions are softened, stir in the crushed cardamom seeds, cumin, coriander, turmeric, chilli powder and bay leaf. Pinch off the ends of the cloves into the pan and throw away the stalks. Cook the spices with the onions for 5 minutes, stirring constantly.
- Stir in the flour, saffron, sugar and ½ a teaspoon of salt, then slowly pour the water into the pan, stirring constantly. Bring to a gentle simmer, then cover and cook for 10 minutes, stirring occasionally. Remove the pan from the heat, take out the bay leaf and blitz the onion mixture with a stick blender until it is as smooth as possible. You can do this in a food processor if you prefer, but let the mixture cool slightly ?rst. Te sauce can now be used right away or cooled, covered and chilled until 10 minutes before serving.
- Drain the chicken in a colander over the sink, shaking it a few times – you want the meat to have just a light coating of yoghurt. Place a non-stick frying pan on the heat, add the sauce and bring it to a simmer. Add the chicken pieces and cream and cook for about 10 minutes or until the chicken is tender and cooked through, stirring regularly. Exactly how long the chicken takes will depend on the size of your pieces, so check a piece after 8 minutes – there should be no pink remaining.
- Adjust the seasoning to taste, spoon into a warmed serving dish and serve garnished with fresh coriander if you like.