Chicken dopiaza with cumin roast potatoes

Name: Chicken dopiaza with cumin roast potatoes
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Asian, Indian
Ingredients: low-caloriecookingspray; 2 red onions, peeled and diced; 4 garlic cloves, peeled and finely chopped or grated; 2.5cm (lin) piece of root ginger, peeled and grated; 1 red chilli,deseeded and finely chopped; 500g chicken breast (skin and visible fat removed), diced; 1 tbsp garam masala; 1 tsp ground cumin; 1 tsp ground coriander; 1 x 400g tin chopped tomatoes; 200ml chicken stock (1 chicken stock cube dissolved in 200ml boiling water); 1 red pepper, deseeded and diced; 1 tbsp chopped fresh coriander; 700g potatoes, scrubbed and cut into large dice (no need to peel); 1/2 red onion, peeled and finely diced; low-calorie cooking spray; sea salt and freshly ground black pepper; 1 1/2 tsp ground cumin

5 steps

Prep:15minCook:30min

Updated at: Thu, 17 Aug 2023 05:37:52 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories370.3 kcal (19%)

Total Fat12.8 g (18%)

Carbs39 g (15%)

Sugars8.4 g (9%)

Protein26.1 g (52%)

Sodium435.8 mg (22%)

Fiber5.7 g (20%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

low-calorie cooking spray

2red onions

peeled and diced

4garlic cloves

peeled and finely chopped or grated

2.5 cmroot ginger

lin, piece, peeled and grated

1red chilli

deseeded and finely chopped

500gchicken breast

skin and visible fat removed, diced

1 Tbspgaram masala

1 tspground cumin

1 tspground coriander

1 x 400gtin chopped tomatoes

200mlchicken stock

1 chicken stock cube dissolved in 200ml boiling water

1red pepper

deseeded and diced

1 Tbspfresh coriander

chopped

700gpotatoes

scrubbed and cut into large dice, no need to peel

0.5red onion

peeled and finely diced

low-calorie cooking spray

sea salt

freshly ground black pepper

1 ½ tspground cumin

Instructions

Step 1

Preheat the oven to 190?C (fan 170?C/gas mark 5).

Step 2

Parboil the potatoes for 5 minutes. Drain and place in a bowl. Add the diced red onion, spray with some low-calorie cooking spray, season with salt and pepper, sprinkle the ground cumin over and mix well. Tip onto an oven tray and cook for 30 minutes or until the potatoes are cooked through and golden brown.

Step 3

Next, prepare the curry. Spray a large heavy-based frying pan or wok with some low-calorie cooking spray, then add the diced onions, garlic, ginger and chilli and cook over a medium heat for 5 minutes.

Step 4

Add the chicken to the pan and cook for another 5 minutes until the meat starts to brown slightly. Stir in the garam masala, cumin and coriander and continue to cook for another minute. Add the chopped tomatoes and stock, stir well, then bring it back to the boil. Turn the heat down and simmer for 15 minutes.

Step 5

Add the red pepper and allow to cook for another 3 minutes. Stir in the coriander and serve with the cumin roast potatoes, or whatever you fancy.