Dinner on Deadline
Chicken korma can clock in at more than 600 calories and 34 grams of fat. This version is lighter and quicker, yet it delivers plenty of flavor.
2 medium onions
2 tablespoons vegetable oil
5 cardamom pods
1 1/2 pounds boneless, skinless chicken breasts
1-inch piece ginger root
3 cloves garlic
2 tablespoons plus 2/3 cup water
One 3-inch cinnamon stick
2 teaspoons ground coriander
11/2 teaspoons garam masala, divided
1/4 teaspoon ground mace
1/4 teaspoon freshly ground black pepper
2/3 cup plain low-fat yogurt, at room temperature
1/2 cup 2 percent milk
1 or 2 small green chilies
3 tablespoons sliced almonds, for garnish
Handful cilantro leaves, for garnish
1. Coarsely chop the onions.
2. Heat 1 tablespoon of the oil in a deep saute pan over medium-high heat. When oil is shimmering, add the onions, and stir to coat. Cook for 12 minutes, stirring, until onions are golden. Turn off the heat.
3. Meanwhile, remove seeds from the cardamom pods and lightly crush them. Discard the pods.
4. Trim off and discard fat from the chicken, then cut the meat into bite-size pieces. Peel the ginger and garlic; coarsely chop (together is OK).
5. Transfer one-third of the sauteed onion to mortar and pestle or a mini food processor; add the ginger, garlic, and the 2 tablespoons of water; puree to a paste.
6. Add the remaining oil to the remaining onions in the saute pan; return to medium-high heat. Add the cardamom seeds and cinnamon stick, then the chicken. Stir-fry for 2 minutes, then add the coriander, 11/4 teaspoons of the garam masala, the mace, and the black pepper; stir-fry for 2 minutes.
7. Stir in all but 3 tablespoons of the yogurt, then the reserved onion-garlic paste. Stir-fry for 2 minutes, then add the 2/3 cup water and the milk. Once it starts to bubble, reduce heat to medium-low, and cook for 10 minutes, stirring. Stir in the remaining 1/4 teaspoon garam masala.
8. While the korma cooks, discard the seeds from the chilies, then mince the chilies and add (to taste).
9. Toast almonds in a small, dry skillet over medium-low heat until fragrant and lightly browned. Chop the cilantro.
11. Remove from the heat. Discard the cinnamon stick. To serve, garnish with the cilantro, almonds, and a dollop of yogurt. Serve warm.
- Adapted from Make It Lighter: Healthier Versions of Your Favorite Recipes (Hamlyn)
Per serving: 330 calories, 43 g protein, 13 g carbohydrates, 10 g fat, 2 g saturated fat, 105 mg cholesterol, 160 mg sodium, 1 g dietary fiber, 6 g sugar.