why make this recipe
Chicken and vegetable balti is a delicious and healthy dish that warms the heart and satisfies the taste buds. It’s packed with tender chicken, fresh vegetables, and rich spices that create a flavorful experience. This recipe is perfect for those who want to enjoy a hearty meal without the extra calories. Plus, it’s easy to prepare and can be made in under an hour!
how to make Chicken and vegetable balti
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
Directions:
- Spray a large, deep, non-stick frying pan or wok with oil and place it over medium heat.
- Add the sliced onion and cook for about five minutes. Stir regularly until the onion is well softened and lightly browned.
- While the onion is cooking, trim any visible fat from the chicken thighs, cut each thigh into four pieces, and season with black pepper.
- Add the chicken pieces and the peppers to the pan with the onion. Cook for three minutes, turning occasionally.
- In a small bowl, mix the cornflour with 2 tablespoons of cold water. Stir in the yogurt until it is thoroughly mixed.
- Sprinkle the curry powder over the chicken and vegetables, then add the sliced garlic. Cook for another 30 seconds.
- Tip the chopped tomatoes into the pan, add the yogurt mixture, 150ml/3½fl oz of water, and the chopped coriander.
- Bring everything to a gentle simmer. 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. Garnish with extra coriander.
how to serve Chicken and vegetable balti
Serve your Chicken and vegetable balti with some fluffy rice or warm naan bread. This combination allows you to scoop up all the tasty sauce and enjoy it fully. Adding a side of yogurt or raita can also enhance the flavors and provides a cool contrast to the spices.
how to store Chicken and vegetable balti
To store leftover balti, let it cool completely before placing it in an airtight container. It can be kept in the fridge for up to 3 days. If you want to store it for longer, it can be frozen for up to 3 months. Just make sure to reheat it thoroughly before serving.
tips to make Chicken and vegetable balti
- For extra flavor, marinate the chicken in the yogurt and spices for at least an hour before cooking.
- Feel free to add more vegetables like spinach, peas, or carrots to boost the nutrition.
- Adjust the spice level by using mild or hot curry powder based on your preference.
variation
You can substitute chicken thighs with chicken breast if you prefer leaner meat. For a vegetarian option, use chickpeas or tofu instead of chicken.
FAQs
Q: Can I make Chicken and vegetable balti in advance?
A: Yes, you can prepare it in advance and store it in the fridge. Just reheat it when you’re ready to serve.
Q: Is this dish suitable for freezing?
A: Yes, Chicken and vegetable balti can be frozen for up to 3 months in an airtight container.
Q: Can I use other vegetables in this recipe?
A: Absolutely! You can add any vegetables you like, such as zucchini, carrots, or green beans, to make it your own.
