This recipe for Chicken Karahi packs 48 grams of protein per serving and is only 300 calories. It’s a super popular recipe particularly in Pakistan and India due to it’s bold flavours, rich spices, and aromatic aroma.

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Cooking Info

Prep Time: 15 mins

Cook Time: 20 mins

Servings: 4

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Nutrition Information

Calories: 305

Protein: 48g

Carbs: 8g

Fat: 9g

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Food Diary Barcode

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Ingredients

1 tbsp oil

600 g (1 lb) chicken breast, chopped into large pieces

25 g (2 tbsp) garlic, puree or very finely chopped

25 g (2 tbsp) ginger, puree or very finely chopped

600 g (21 oz) chopped tomatoes

1/2 tsp salt

1 tsp cumin powder

1 tsp coriander powder

1 tsp black pepper (about 35 grinds)

1 tsp chilli powder

1/2 tsp garam masala

Large handful of fresh coriander, leaves and stems

2 chilis, sliced

2 tbsp low fat natural or Greek yoghurt

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Method

1. In a karahi (traditional pan for cooking this), a wok, or a large frying pan, heat the oil on a high heat.

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   Once it's starting to smoke, add the chicken and fry for a few minutes until it's turning brown on the outside. You don't need to cook it fully through at this stage, just get some nice colour on it.

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   Add the garlic and ginger and fry for a further 30 seconds.

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   Add the chopped tomatoes, salt, cumin, coriander powder, black pepper, chilli powder, and garam masala.

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   Reduce the heat to medium/low cover and simmer for about 10 minutes.

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   Remove the lid and add the coriander and fresh chilli. Simmer for a further 5 minutes with the lid off to allow the Karahi to thicken.

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   Stir through the yoghurt, garnish with more coriander and serve.