4 tbsp natural yogurt – (use fat-free to make it syn free on slimming world)
1 tsp freshly ground black pepper
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 chilies – finely chopped
½ a bunch of fresh coriander (cilantro) – chopped (chop the stalks too and keep those separate)
3 whole cloves,1 tsp cinnamon, 1 tsp cumin
2 tsp ground coriander2 tsp paprika, ½ tsp salt
½ tsp freshly ground black pepper
2 tbsp tomato puree (or paste)
240 ml chicken stock (water plus a stock cube is fine) – use bouillon for gluten-free
1 x 400 g (14oz) tin of chopped tomatoes
4 cardamom pods – (thread them onto a piece of cotton so you can fish them out easier later)
Spot the ginger and garlic in a bowl, alongside the turmeric, cumin, pepper, and yogurt. Combine as one, then, at that point, include the chicken pieces and blend once more. Cover and refrigerate for 30 minutes.Splash 10 spurts of frylight in an enormous griddle dish (or the supplement to your lethargic cooker in the event that you can utilize it on the hob like mine. turn the warmth to high and add the marinated chicken. Delicately earthy colored everywhere (should require around 8-10 minutes) Remove the chicken and spot in a bowl.
Add the onions, red peppers, cleaved chilies, the stalks from the coriander (cilantro), cloves, cinnamon, cumin, coriander, paprika, salt, pepper, and tomato puree to the dish. Cook for 5 mins on a medium warmth, blending consistently until the onion begins to relax. Mood killer the warmth, add 4tbsp of the stock, and cautiously (cover if necessary) whizz into a puree with a hand blender (or move to a food processor on the off chance that you like).
Add the puree once more into the dish, then, at that point, add the chicken, staying stock, slashed tomatoes, and cardamom. Mix and bring to a stew, then, at that point, move to your lethargic cooker.Cook on high for 3 hours or low for 5-6 hours. On the other hand, you can cover and cook on the hob for 1 ½-2 hours on low warmth, mixing routinely.
While the Rogan Josh is cooking, make the onion, mint, and tomato salad by blending the entirety of the serving of mixed greens fixings together in a little bowl.Once cooked, serve the Rogan Josh finished off with a spoonful of normal yogurt, some torn/hacked new mint, and the coriander leaves from prior (the ones you eliminated the stalks from).
Present with the onion, mint, and tomato salad, in addition to some bubbled rice or even pilau rice on the off chance that you like.
Nutrition information is approximate and meant as a guideline only.