Every once in a while I'll surprise myself by concocting something in the kitchen that does more than just pass as edible. Lately I've been experimenting with flavorful, low calorie recipes as part of my new Healthy Lifestyle™.
One of the meals that I've revisited and revised several times over the last few weeks is a spicy chicken dish that I dubbed "Red Hot Chicken Curry." As it turns out, it's very similar to the immensely popular (in Britain, anyway) Chicken Tikka Masala, which I’m ashamed to say that I’ve never had, despite my love of Indian cuisine.
For those of you playing the home game, here’s the reinvented, revisited, revised recipe:
One of the meals that I've revisited and revised several times over the last few weeks is a spicy chicken dish that I dubbed "Red Hot Chicken Curry." As it turns out, it's very similar to the immensely popular (in Britain, anyway) Chicken Tikka Masala, which I’m ashamed to say that I’ve never had, despite my love of Indian cuisine.
For those of you playing the home game, here’s the reinvented, revisited, revised recipe:
Red Hot Chicken Curry (Two Servings, ~250 Cal. ea.)I've discovered that mixing fat free plain yogurt into the cooked dish will give it a completely new flavor (and color.) It also cuts most of the hotness, which could be good or bad, depending on your taste. Perhaps the new title could be "Yellow Mild Chicken Curry."
2 Chicken Breasts (~1 lb ea.)Note: Ground cayenne pepper averages 40,000 on the Scoville scale—that’s over ten times hotter than jalapeno peppers or Tabasco sauce. For a milder recipe, try using only half a teaspoon. For medium-hot, use a whole teaspoon. For very-hot, use two whole teaspoons. If you’re feeling adventurous, sprinkle another teaspoon of cayenne pepper over the cooked dish before stirring and serving.
2 Small (168mL) Cans of V8® Vegetable Juice
1 Tbsp. Curry Powder
2 Tsp. Ground Cayenne Pepper (or to taste)
1 Tsp. Salt
½ Tsp. Vegetable Oil
½ Tsp. Garlic Powder
½ Tsp. Ground Black Pepper
¼ Tsp. Ground Cinnamon
Fully thaw chicken breasts if frozen. Dice chicken into bite-size pieces and place in a 9x9 baking dish, leaving space in between for sauce. Sprinkle with garlic powder and cinnamon.
Bring vegetable juice to a simmer in a sauce pan. Stir in curry powder, cayenne pepper, salt, black pepper and vegetable oil. Let simmer until thick. Pour sauce over chicken and let marinate for approx. one hour.
Preheat oven to 375°F. Place dish on lower rack and bake for 45 minutes. Once cooked, stir the dish well. Serve over plain Basmati rice (~170 Cal. per cup, cooked) with a side of cucumber yogurt.
