Fat free chicken in a curry yoghurt sauce

6 servings Prep: 20 mins, Cooking: 25 mins
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Go the healthy route with Jan's fat free chicken in a curry yoghurt sauce...

By Food24 February 25 2010
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Ingredients (22)

chicken — thighs
yoghurt — fat-free
cumin — ground
mustard seeds
curry powder
1 Tbs garlic — cloves, chopped
1 Tbs fresh ginger — chopped
onion — finely chopped
dried chilli flakes
4 Tbs xylitol
curry leaves — handful
lemon — juice only
Veg Spaghetti
carrots — ribbons
courgettes — ribbons
garlic — crushed
cumin — whole seeds
salt and freshly ground black pepper
olive oil
stock — chicken
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Combine all of the above in a large bowl  remove the thigh skins and drown them in the yoghurt marinade leave this in the fridge to marinate all day (I do this before work and leave it all day). Remove the chicken thighs from the marinade and bung the whole lot into a roasting pan and bake uncovered in your oven at about 180 degrees for 20 minutes. In a pan on the top of the stove – reduce the marinade down by half, this results in a sweet and spicy yoghurt sauce which you spoon over the thighs when serving.

Veg Spaghetti

In a frying pan – heat the oil and fry the crushed garlic and cumin seeds lightly add the carrots first as they require a little more time than the zucchini and give them a good stir fry for about 3 minutes then add the zucchini salt (not too much as you are using chicken stock which is salty) and pepper and chicken stock and cook until tender and the stock has evapourated.

Serve your spicy chicken thighs on a bed of the vegetable spaghetti with a generous splash of the reduced sweet and spicy curry sauce.

If you are not dieting – you could use full fat yoghurt and brown sugar or honey to sweeten the sauce.

To read Janice Tipepi’s blog click here.

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