Kitchen Sanctuary · by Nicky Corbishley★ 4.8 (15)

Lighter Slow Cooked Spicy Chicken Rogan Josh

Name: Lighter Slow Cooked Spicy Chicken Rogan Josh
Prep time: 15 min
Cook time: 390 min
Total time: 405 min
Yield: 4, 4 people
Cuisine: indian
Ingredients: 2 tsp minced ginger; 4 cloves of garlic (peeled and minced); 1 tsp ground turmeric; 1 tsp cumin; 1 tsp freshly ground black pepper; 4 tbsp natural yogurt ((use fat-free to make it syn free on slimming world)); 4 chicken breasts (chopped into bite-size chunks); 10 squirts Frylight spray ((or other 1 cal-per-spray oil)); 2 onions (peeled and finely chopped); 2 red peppers (deseeded and chopped); 3 fresh red chillies (finely chopped); ½ a bunch of fresh coriander (cilantro) (chopped (chop the stalks too and keep those separate)); 3 whole cloves; 1 tsp cinnamon; 2 tsp ground coriander; 2 tsp paprika; 1/2 tsp salt; 1/2 tsp freshly ground black pepper; 2 tbsp tomato puree (or paste); 240 ml (1 cup) chicken stock (water plus a stock cube is fine, use bouillon for gluten-free); 400 g (14 oz) tin chopped tomatoes; 4 cardamom pods (thread them onto a piece of cotton so you can fish them out easier later); ½ bunch of fresh mint (finely chopped); 10 cherry tomatoes (quartered); 1/4 onion (peeled and finely diced); pinch salt; pinch ground black pepper; natural yogurt ((use fat-free to make it syn free on slimming world)); small bunch fresh mint (roughly torn); boiled rice (or cauliflower rice)

NUTRITION · PER SERVING405M COOK

CAL 37%·PRO 100%

CARBS 76G41% OF CAL

8G FIBER0G ADDED0G INTRINSIC48G OTHER20G TOTAL SUGAR

FAT 16G19% OF CAL

8G SAT8G UNSAT

BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV

Tender chicken breast in a fragrant spiced curry sauce with tomatoes and yogurt. Slow-cooked and aromatic, serve with rice for a warming Indian dinner.

mainindiancurrychickengluten free

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We index the facts; the cooking instructions live with the creator.

Ingredients

serves 4

2 tsp minced ginger
4 cloves of garlic (peeled and minced)
1 tsp ground turmeric
1 tsp cumin
1 tsp freshly ground black pepper
4 tbsp natural yogurt ((use fat-free to make it syn free on slimming world))
4 chicken breasts (chopped into bite-size chunks)
10 squirts Frylight spray ((or other 1 cal-per-spray oil))
2 onions (peeled and finely chopped)
2 red peppers (deseeded and chopped)
3 fresh red chillies (finely chopped)
½ a bunch of fresh coriander (cilantro) (chopped (chop the stalks too and keep those separate))
3 whole cloves
1 tsp cinnamon
2 tsp ground coriander
2 tsp paprika
1/2 tsp salt
1/2 tsp freshly ground black pepper
2 tbsp tomato puree (or paste)
240 ml (1 cup) chicken stock (water plus a stock cube is fine, use bouillon for gluten-free)
400 g (14 oz) tin chopped tomatoes
4 cardamom pods (thread them onto a piece of cotton so you can fish them out easier later)
½ bunch of fresh mint (finely chopped)
10 cherry tomatoes (quartered)
1/4 onion (peeled and finely diced)
pinch salt
pinch ground black pepper
natural yogurt ((use fat-free to make it syn free on slimming world))
small bunch fresh mint (roughly torn)
boiled rice (or cauliflower rice)

At a glance

PER SERVING · TIME 405M

CAL 37%·PRO 100%

CARBS 76G41% OF CAL

8G FIBER0G ADDED0G INTRINSIC48G OTHER20G TOTAL SUGAR

FAT 16G19% OF CAL

8G SAT8G UNSAT

BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV

Complete estimate · 100% of estimated mass resolved

All countable ingredients resolved. Figures are per serving.

Prep: 15m
Cook: 6h 30m
Sodium: 1156mg
Total sugar: 20g

Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.

Nutrition estimated from ingredients, per serving.

Vitamins & minerals

Potassium: 2002mg
Calcium: 291mg
Iron: 8mg

Estimated from ingredients; USDA coverage varies by food.

PREP: 15M
SODIUM: 1156MG
ESTIMATE: COMPLETE

Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.

Lighter Slow Cooked Spicy Chicken Rogan Josh

Nutrition & ingredients

Ingredients

At a glance