Low Fat Tomato Tandoori Chicken Curry

For many more lower fat and healthier eating recipe please browse and follow our

Healthy Choices Board on Pinterest

Low Fat Tomato Tandoori Chicken Curry

Okay, so no, you probably don't have a super hot tandoor oven in your backyard. If you do, I'm jealous and I'm my way over. You are far more likely to have a charcoal or gas grill out there which can add some of that traditional smoky flavor to the chicken used in this delicious spicy curry dish.

You can use well trimmed boneless skinless chicken thighs in this recipe which I most often do because I think they have more flavor but of course you can also boneless, skinless chicken breasts to keep the fat content in this recipe quite low. The only suggestion for using chicken breasts would be not to simmer the cooked chicken in the sauce quite so long or you may risk drying our the meat too much.

I would categorize this recipe as a medium hot but as with any curry recipe, you can increase or decrease any of the spices to suit your own taste. The red curry powder is the hottest of the spices here so you can decrease that to make it milder if you like.

Serves 6

• 6 boneless, skinless chicken breasts (or 12 boneless skinless thighs)
• 2 tbsp vegetable oil
• 1 tbsp tandoori masala
• 1 tbsp garam masala
• 1/2 tsp salt
• 1/2 tsp black pepper

Toss together in a Ziploc bag until the chicken pieces are completely coated in the spice mix. Marinate in the fridge for an hour or two or overnight. Grill on a charcoal or gas grill until fully cooked. The chicken can also be cooked under the broiler during the winter months if necessary.

Tomato Curry Sauce

• 1 large or 2 small red onions
• 4 cloves garlic

Puree the onions and garlic in a food processor or chop as finely as possible. Add the puree to a large pot and slowly cook the onion mixture until softened, about 5 minutes, then add:

• 2 pounds fresh diced tomatoes (about 8 large tomatoes)
• 1/2 cup water
• 2 cups plain tomato sauce
• 2 tbsp yellow curry powder
• 1 tbsp garam masala
• 1 tbsp tandoori masala
• 1/2 tsp red curry powder
• 1 tsp ground coriander
• 1 tsp ground cardamom
• 1/2 tsp ground cumin 
• 1 tsp allspice
• 2 tbsp finely grated fresh ginger
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp ground fennel seed

Simmer slowly for about 25-30 minutes until the tomatoes have broken down into a sauce. Add:

• 1 cup non-fat yogurt

Add the cooked chicken and simmering for an additional 15-20 minutes or so before serving.

Serve on steamed jasmine rice or with roti or naan bread. You can find my recipe for simple naan here:

http://rockrecipes.blogspot.com/2011/06/easy-homemade-naan.html

For many more lower fat and healthier eating recipe please browse and follow our

Healthy Choices Board on Pinterest

Low Fat Tomato Tandoori Chicken Curry

Okay, so no, you probably don't have a super hot tandoor oven in your backyard. If you do, I'm jealous and I'm my way over. You are far more likely to have a charcoal or gas grill out there which can add some of that traditional smoky flavor to the chicken used in this delicious spicy curry dish.

You can use well trimmed boneless skinless chicken thighs in this recipe which I most often do because I think they have more flavor but of course you can also boneless, skinless chicken breasts to keep the fat content in this recipe quite low. The only suggestion for using chicken breasts would be not to simmer the cooked chicken in the sauce quite so long or you may risk drying our the meat too much.

I would categorize this recipe as a medium hot but as with any curry recipe, you can increase or decrease any of the spices to suit your own taste. The red curry powder is the hottest of the spices here so you can decrease that to make it milder if you like.

Serves 6

• 6 boneless, skinless chicken breasts (or 12 boneless skinless thighs)
• 2 tbsp vegetable oil
• 1 tbsp tandoori masala
• 1 tbsp garam masala
• 1/2 tsp salt
• 1/2 tsp black pepper

Toss together in a Ziploc bag until the chicken pieces are completely coated in the spice mix. Marinate in the fridge for an hour or two or overnight. Grill on a charcoal or gas grill until fully cooked. The chicken can also be cooked under the broiler during the winter months if necessary.

Tomato Curry Sauce

• 1 large or 2 small red onions
• 4 cloves garlic

Puree the onions and garlic in a food processor or chop as finely as possible. Add the puree to a large pot and slowly cook the onion mixture until softened, about 5 minutes, then add:

• 2 pounds fresh diced tomatoes (about 8 large tomatoes)
• 1/2 cup water
• 2 cups plain tomato sauce
• 2 tbsp yellow curry powder
• 1 tbsp garam masala
• 1 tbsp tandoori masala
• 1/2 tsp red curry powder
• 1 tsp ground coriander
• 1 tsp ground cardamom
• 1/2 tsp ground cumin 
• 1 tsp allspice
• 2 tbsp finely grated fresh ginger
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp ground fennel seed

Simmer slowly for about 25-30 minutes until the tomatoes have broken down into a sauce. Add:

• 1 cup non-fat yogurt

Add the cooked chicken and simmering for an additional 15-20 minutes or so before serving.

Serve on steamed jasmine rice or with roti or naan bread. You can find my recipe for simple naan here:

http://rockrecipes.blogspot.com/2011/06/easy-homemade-naan.html