Chicken and vegetable balti
Method
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Spray a large, deep, non-stick frying pan or wok with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until well softened and lightly browned.
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Meanwhile, trim all the visible fat off the chicken thighs and cut each one into four pieces. Season to taste.
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Add the chicken and peppers to the pan with the onion and cook for three minutes, turning occasionally. Mix the cornflour with 2 tablespoons cold water in a small bowl and stir in the yoghurt until thoroughly mixed.
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Sprinkle the curry powder over the chicken and vegetables, add the garlic and cook for 30 seconds.
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Tip the tomatoes into the pan, add the yoghurt mixture, 150ml/3½fl oz of water and coriander.
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Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally until the chicken is tender and the sauce is thick. Season with freshly ground black pepper to taste and garnish with coriander.
Ingredients
- calorie controlled cooking oil spray
- 1 medium onion, thinly sliced
- 4 chicken thighs, boned and skinned
- 1 red pepper, deseeded and cut into 3cm/1in chunks
- 1 yellow pepper, deseeded and cut into 3cm/1in chunks
- 1 tbsp cornflour
- 150g/5½oz fat-free natural yogurt
- 1 tbsp medium or mild curry powder
- 2 garlic cloves, thinly sliced
- 227g/8oz tin chopped tomatoes
- 3 heaped tbsp finely chopped fresh coriander, plus extra to garnish
- freshly ground black pepper
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