Healthier Slow Cooked Spicy Chicken Rogan Josh

kitchensanctuary.com

Amanda Maginn

subheading: Marinade:

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

subheading: Rogan Josh:

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

1 tsp cumin

2 tsp ground coriander

2 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)

subheading: Onion, mint and tomato salad:

½ a bunch of fresh mint finely chopped

10 cherry tomatoes quartered

¼ onion peeled and finely diced

1 pinch salt

1 pinch ground black pepper

subheading: Serve with:

natural yogurt (use fat-free to make it syn free on slimming world)

small bunch fresh mint roughly torn

boiled rice (or cauliflower rice)

Directions at kitchensanctuary.com

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