I have adapted this Slimming World recipe to work with my slow cooker. This means that when I get home from all all that I need to do is either steam or boil some rice up and serve, and the chicken is just so tender! This is a delicious Syn Free meal and tastes better than any takeaway! I served it with steamed rice and a wholemeal pitta with low fat butter, garlic and coriander on top.
Extra Easy Syn Value:- Syn Free
Healthy Extras: None
4 x 140g skinless chicken breasts, cut into chunks
Juice of 1 lime
140g fat free natural yogurt
1-2 drops of red food colouring (optional)
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie oil spray (less than one calorie per spray)
1 onion, peeled and grated
4 garlic cloves, peeled and crushed
2.5cm piece root ginger, grated
1 red chilli, deseeded and chopped
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
5 tbsp fat free natural fromage frais
Boiled rice and vegetables such as carrots and cabbage, to serve
Method:-
Place the chicken in a bowl. Mix the lime juice with the yogurt, food colouring, if using, and 3 tbsp of the tikka curry powder. Season and pour over chicken. Toss to coat the chicken, cover and marinate in the fridge for 2-3 hours (or overnight if time permits).
Heat a frying pan sprayed with low calorie oil spray. Add the onion and fry for 5-6 minutes. Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat and simmer for 12-15 minutes stirring often.
After the chicken has marinated, you can either add straight to the slow cooker, or to seal the chicken first thread it onto eight metal skewers, spray with low calorie oil spray and put on a griddle pan or under the grill with a medium heat for 5-10 minutes just to seal the edges, turning once or twice. Then chicken from the skewers and stir into the sauce. Stir in the fromage frais and put in the slow cooker on low for up to 6 hours.
Delicious served with boiled rice and vegetables of your choice.
Notes-
Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.
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