It isn’t always true that curries are laden with cream and clarified butter, says Sandeep Sachar, manager of Vintage India. “It depends on which part of India the particular curry is from,” he says. “In the southern regions where the climate is warmer, curries are lighter and warm weather vegetables like brinjals and squashes are used. Up north where it’s colder, curries are creamier (read: heavier) and contain more root vegetables.

“To make lighter, northern-style curries without compromising on flavour, simply replace cream with yogurt, and clarified butter with olive oil,” says Sachar.

Murg Makhani (Spicy Chicken Curry)

YOU NEED (FOR 2 SERVINGS):
200g boneless chicken breast
50g yoghurt
4 tsp ginger/garlic paste
1 tsp red chilli powder
2 tsp lemon juice
YOU ALSO NEED (FOR GRAVY):
1/2 tsp black salt
2 cardamom pods
1 cinnamon stick (8cm)
4 tsp ginger/garlic paste
2 tsp red chilli powder
1 tsp garam masala (Indian hot spice)
2 tsp fenugreek leaves
100ml low-fat milk
8 tsp tomato ketchup
1 tbsp olive oil
6 green chillies
2 onions, julienned
200g whole tomatoes, halved
8 tsp tomato puree
2 litres water
Salt to taste
Coriander leaves (for garnishing)

YOU DO:
1. Marinate the chicken with the yoghurt, ginger and garlic paste, lemon juice and red chilli powder for 2 hours. Cook the chicken in a preheated oven at 180 deg C for
20 minutes.

2. Heat olive oil in a frying pan and add cloves, cinnamon and cardamom pods. Add the cut tomato and sweat for 5 minutes. Add water, onion, whole green chillies and the ginger/garlic paste. Cook until tomato is mashed. Strain the tomato masala and reserve the liquid. Return the tomato mixture into the pan to simmer. Add tomato puree, ketchup and red chilli powder. Cook for 5 minutes and add fenugreek leaves.

3. Add low-fat milk. Cut cooked chicken into bite-sized pieces and add to the curry.

4. Garnish with chopped coriander.

PER SERVING: 205 calories, 25g carbohydrates, 17g protein, 6g fat, 4.5g fibre, 1g sodium

From Nov 2008 issue of Men's Health Singapore    

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