Syn free, Slimming World friendly Chicken Rogan Josh
Peel and finely chop the onion. Cut the pepper into long strips. Peel and crush the garlic clove. Peel and finely grate the ginger. Dice the chicken. Spray large saucepan (I use a wok) with olive oil Fry Light and heat. Add the onion and fry over a low heat until the onion is soft but not brown. Stir regularly. Add the ginger, garlic and red pepper and cook for a further 2–3 minutes, you can spray a bit more Fry Light on at this stage, keep stirring occasionally. Next, sprinkle the curry powder, chilli powder, cinnamon and paprika over the onion mixture. Cook for 1–2 minutes, stirring all the time. Add the chicken and stir so that the chicken is coated in the spice mixture. Continue to cook the chicken over a medium heat, stirring occasionally, for about 5 minutes or until the chicken is completely cooked on the outside. Add the tomato purée and passata. Stir well and bring to the boil. Turn the heat down and leave to simmer for 30 minutes. Stir occasionally and add a drop ofwater if the mixture is too thick or if you prefer more sauce. Add 130ml of fat free yoghurt for a creamier sauce. Add the yoghurt just before serving, heat gently for 1–2 minutes but don’t let it boil or the sauce will curdle and will look gross!
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