Bodybuilders Low Fat Chicken Curry

summary

On the hunt for a protein-packed meal that’s big on flavor but low on fat? Look no further than the Bodybuilders Low Fat Chicken Curry! Crafted with care to give your muscles the fuel they need without compromising on taste. Get your cooking hat on, it’s time to delve into this delicious delicacy!

Ingredients

• Chicken breasts: 2 pieces (about 1 pound [450g])
• Low-fat yogurt: 1 cup (240ml)
• Onions: 1 large (sliced)
• Fresh tomatoes: 3 (chopped)
• Garlic cloves: 4 (minced)
• Ginger: 1-inch piece (grated)
• Ground turmeric: 1 teaspoon (5ml)
• Chili powder: 1/2 teaspoon (2.5ml)
• Ground cumin: 1 teaspoon (5ml)
• Ground coriander: 1 teaspoon (5ml)
• Fresh cilantro: a handful (chopped for garnish)
• Water: 1 cup (240ml)
• Salt: to taste
• Cooking spray or low-fat oil: for frying

Preparation & Cooking Time:
Approximately 45 minutes

Serves: 2

Nutritional Facts per Serving

• Calories: 380
• Protein: 50g
• Carbohydrates: 16g
• Dietary Fiber: 3g
• Sugars: 5g
• Fat: 9g
• Saturated Fat: 2g
• Sodium: 210mg

Instructions

1. Start by marinating the chicken. In a bowl, mix half the yogurt, turmeric, chili powder, and a pinch of salt. Add the chicken, ensuring each piece is coated evenly. Set aside for at least 20 minutes.
2. Heat a non-stick pan sprayed with cooking spray or a dash of low-fat oil. Toss in the sliced onions, sautéing until they’re soft and golden brown.
3. Add the minced garlic and grated ginger, stirring for about 2 minutes until aromatic.
4. Now, bring in the tomatoes. Cook them down until they meld into a nice, thick sauce.
5. Time for those marinated chicken pieces. Add them into the pan, ensuring you get every bit of that yogurt mix in there too. Sauté until the chicken begins to brown.
6. Sprinkle in the cumin and coriander. Stir everything to ensure the chicken is evenly seasoned.
7. Pour in the water, bringing the mixture to a boil. Reduce to a simmer, cover, and let it cook for about 20-25 minutes.
8. Finish off by stirring in the remaining yogurt and cooking for an additional 5 minutes. Taste and adjust the salt if necessary.

Top Tips

1. For a creamier texture, you could blend the sautéed onion-tomato mixture before adding the chicken.
2. Don’t rush the marinating process; the longer the chicken marinates, the more flavors it absorbs.
3. Using boneless chicken cuts down the cooking time. If you use bone-in pieces, you might need to cook a bit longer.
4. If you want to up the protein content, consider adding some cooked chickpeas or lentils in the final steps.

Serving Suggestions

• Best enjoyed hot with a side of brown rice or whole wheat flatbread. This ensures you’re getting a balance of proteins and wholesome carbs.
• A green salad on the side can add a refreshing crunch and balance out the flavors.
• Garnish with chopped cilantro for that fresh herby touch.
• For those looking to add a zesty twist, a squeeze of lime just before eating does wonders.

A Bodybuilders Low Fat Chicken Curry isn’t just a meal; it’s a statement. It tells the world that you’re committed to your fitness goals while refusing to compromise on flavor. At AH7, we get it – fitness is as much about feeding the soul as it is the body. So here’s to enjoying every bite without any guilt! This curry is more than just food; it’s fuel, flavor, and a testament to the fact that eating right doesn’t mean eating bland. Dig in and power up!

BODYBUILDERS LOW FAT CHICKEN CURRY

On the hunt for a protein-packed meal that’s big on flavor but low on fat? Look no further than the Bodybuilders Low Fat Chicken Curry! Crafted with care to give your muscles the fuel they need without compromising on taste. Get your cooking hat on, it’s time to delve into this delicious delicacy!

5 from 3 votes

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Course: Main Course

Total Time: 45 minutes minutes

Nutritions

Nutrition Facts

BODYBUILDERS LOW FAT CHICKEN CURRY

Amount per Serving

Calories

380

% Daily Value*

Saturated Fat

 

2

g

13

%

Sodium

 

210

mg

9

%

Carbohydrates

 

16

g

5

%

Fiber

 

3

g

13

%

Sugar

 

5

g

6

%

Protein

 

50

g

100

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Chicken breasts: 2 pieces about 1 pound [450g]
• Low-fat yogurt: 1 cup 240ml
• Onions: 1 large sliced
• Fresh tomatoes: 3 chopped
• Garlic cloves: 4 minced
• Ginger: 1-inch piece grated
• Ground turmeric: 1 teaspoon 5ml
• Chili powder: 1/2 teaspoon 2.5ml
• Ground cumin: 1 teaspoon 5ml
• Ground coriander: 1 teaspoon 5ml
• Fresh cilantro: a handful chopped for garnish
• Water: 1 cup 240ml
• Salt: to taste
• Cooking spray or low-fat oil: for frying

Instructions

• Start by marinating the chicken. In a bowl, mix half the yogurt, turmeric, chili powder, and a pinch of salt. Add the chicken, ensuring each piece is coated evenly. Set aside for at least 20 minutes.
• Heat a non-stick pan sprayed with cooking spray or a dash of low-fat oil. Toss in the sliced onions, sautéing until they’re soft and golden brown.
• Add the minced garlic and grated ginger, stirring for about 2 minutes until aromatic.
• Now, bring in the tomatoes. Cook them down until they meld into a nice, thick sauce.
• Time for those marinated chicken pieces. Add them into the pan, ensuring you get every bit of that yogurt mix in there too. Sauté until the chicken begins to brown.
• Sprinkle in the cumin and coriander. Stir everything to ensure the chicken is evenly seasoned.
• Pour in the water, bringing the mixture to a boil. Reduce to a simmer, cover, and let it cook for about 20-25 minutes.
• Finish off by stirring in the remaining yogurt and cooking for an additional 5 minutes. Taste and adjust the salt if necessary.

Notes

For a creamier texture, you could blend the sautéed onion-tomato mixture before adding the chicken.
Don’t rush the marinating process; the longer the chicken marinates, the more flavors it absorbs.
Using boneless chicken cuts down the cooking time. If you use bone-in pieces, you might need to cook a bit longer.
If you want to up the protein content, consider adding some cooked chickpeas or lentils in the final steps.

• Best enjoyed hot with a side of brown rice or whole wheat flatbread. This ensures you’re getting a balance of proteins and wholesome carbs.
• A green salad on the side can add a refreshing crunch and balance out the flavors.
• Garnish with chopped cilantro for that fresh herby touch.
• For those looking to add a zesty twist, a squeeze of lime just before eating does wonders.