Chicken Korma Curry | Healthy family meals on a budget.

A healthy Chicken Korma Curry for a large family.

I decided to do a ‘Meaty meal’ (well, poultry anyway) for my second food post.

However, once you have made the ‘sauce’ part of the dish, you could easily substitute the chicken for whatever you wanted.
Meat substitute, tofu or mixed vegetables would all work.
It is very easily converted into a vegetarian dish.

When I think of a Chicken Korma, I think of a rich and creamy sauce.
Yes, it’s delicious, but it’s also laden with calories in the form of ghee, cream and ground nuts.

No good for my nut-allergic children or my middle aged waistline!

This alternative recipe tastes creamy and delicious but has very little cream in it (and you could leave it out if you needed to).

It is also packed full of nutritious onions, they have numerous health benefits but most children say they “Hate them”…. they eat them here without even knowing about it!

Chicken Korma

Ingredients (to serve 6):

1kg of Chicken, breast is easier to handle but thighs are more flavoursome (and cheaper). 100g Natural yogurt
500g chopped Onions (I needed six for this weight)
Oil, for frying
Salt and Black Pepper
Garlic cloves (crushed)
40g Fresh Ginger (grated)
8-10 Cardamom pods (seeds removed and crushed)
1 heaped tbsp Cumin seeds
Bay leaf
Cloves (pinch the little round tops off, they should crumble easily, and discard the stalks)
1 tbsp ground Coriander
3/4 tsp ground Turmeric
1 tsp Chili powder
1-3 Chillies (depending on your taste)
4 tbsp Double cream (omit if you want, but it does make it extra tasty)
1 tbsp Flour (or corn flour, if you prefer)
a few strands of Saffron (a finger-pinch full)
1 level tbsp Sugar
350ml Water
Fresh Coriander (optional)
Approx. 500g Basmati rice (depending on how hungry your family are!) The recommendation is 60g dry weight per person but I always make 100g per person because there are some big eaters here….and it allows for “seconds”.

chicken korma curry healthy

I like to measure out my spices and chop everything before I start, but I don’t usually lay them on a plate like this
It was just to show you what is needed.
It is, however, really helpful to put them into little bowls so they are ready for use when needed.

chicken korma curry healthy

Cut up your chicken into generous ‘bite sized’ pieces. 
It is much quicker and easier to use large scissors…less slimy too, and no chopping board to scrub clean!
Place the pieces in a bowl with the yogurt and plenty of black pepper.
Mix it together, cover and pop in the fridge.

chicken korma curry healthy
chicken korma curry healthy

After thoroughly washing your hands…Chop your onions, slices are quick and easy.
Don’t worry if they are messy, they are all going to get blitzed anyway.
Peel and grate the ginger.
Crush the garlic cloves.

chicken korma curry healthy

Get your cardamom pods ready by crushing them slightly to open them (in a pestle and mortar is easiest).
Scrape the seeds from inside and crush them well. Discard the husks/skins.

chicken korma curry healthy

Place your cumin, coriander, turmeric, chili powder, clove tops, sliced chillies and bay leaf together in a bowl, ready for the pan.

chicken korma curry healthy

Fry the onions, garlic and ginger for at least 10 minutes (20 is better) over a medium to low heat.
Be careful not to burn them. 
They need to be soft, golden and a little caramelised.

chicken korma curry healthy

Next, get your saffron, salt and sugar ready in a little bowl.

Add your first bowl of spices to the pan, keep stirring and cook the spices for about 5 minutes.

Then add your saffron, sugar and salt mix to the pan and pour in the water (slowly).

Keep stirring.

Bring to a simmer and cook for 15 minutes, stirring occasionally to prevent sticking.

Take the pan off the heat and let the mixture cool a little.
Transfer it into a bowl, remove the bay leaf and blitz it with a hand blender, you can use a food processor if you have one.
Cover and Set aside.

Get a large pan of salted water on to boil, ready to cook your rice while the chicken is cooking.
Place your chicken in a colander to drain off any excess liquid.
Then fry the chicken chunks in a little oil for about 5 minutes, just to get a little colour on them.

Add the cream.

Then return the sauce to the pan and continue to cook for another 5-10 minutes or until the chicken is cooked though.

Drain your rice (which should have been cooking while the chicken was in the sauce) and serve.
Garnish with fresh Coriander.
You can also mix a generous bunch of coriander through the sauce which adds to the flavour and gives a freshness to the dish.

Please let me know if you tried this dish and how it went down with your family or friends.

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