Blog
Mar 09
Chicken and Vegetable Balti

Week 11 – Chicken and Vegetable Balti

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A delicious Chicken and Vegetable Balti recipe that can provide a heap of energy and nutrients which might be a good idea if you are trying out an intermittent fasting routine. This chicken and vegetable balti dish has quite a rich sauce that will leave you wanting more!

  • PREP TIME: 25 mins
  • TOTAL TIME: 30-45 mins
  • SERVINGS: 2 servings

Ingredients

  •  Cooking oil spray
  •  1 medium onion
  •  4 chicken thighs, boned and skinned
  •  1 red capsicum
  •  1 yellow capsicum
  •  1 tbsp cornflour
  •  150g fat-free natural yogurt
  •  1 tbsp medium or mild curry powder
  •  2 garlic cloves, thinly sliced
  •  230g tin chopped tomatoes
  •  3 heaped tbsp finely chopped fresh coriander, plus extra to garnish
  •  Ground black pepper

Method

  1. Thinly slice onion, deseed and cut yellow and red capsicums into 3cm chunks. Finely chop or crush garlic and chop coriander
  2. 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.
  3. Meanwhile, trim all the visible fat off the chicken thighs, cut each one into four pieces and season with black pepper.
  4. Add the chicken and peppers into the pan with the onion and cook for three minutes, turning occasionally.
  5. Meanwhile, in a small bowl, mix the cornflour with 2 tablespoons cold water and stir in the yoghurt until thoroughly mixed.
  6. Sprinkle the curry powder over the chicken and vegetables, add the garlic and cook for 30 seconds.
  7. Tip the tomatoes into the pan, add the yoghurt mixture, + 150ml of water and add coriander.
  8. 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.

NOTE: Allergies are not considered as part of these recipes, please consider the ingredients with your personal allergy requirements in mind. If you’d like an individualised diet plan, you can request that here.