Healthy Chicken Rogan Josh

Slow Cooker Method

1. Mist your slow cooker (or a large chef’s pan) with low calorie cooking spray such as Fry Light. Add the chicken and cook until lightly browned.
2. Add the chopped onions and continue to cook until they start to soften – about 5 minutes.
3. Tip in all the spices, sweetener or sugar, garlic, ginger and lemon juice and continue to cook for a couple minutes longer.
4. Stir in the tomato paste, crumbled chicken stock cube, chopped tomatoes.
5. Add the diced peppers and carrots and stir to combine. Transfer to your slow cooker if you have been cooking in a pan thus far.
6. Cover and cook on HIGH for 3 ½ hours – the chicken and vegetables should be perfectly tender. If the curry still looks a little watery after 3 hours you can take the lid off for the last 30 minutes.
7. Stir the curry and check the seasoning – add salt and pepper to your liking. Remove and discard the bay leaves, cinnamon stick and cardamom pods.
8. Garnish the curry with plenty of chopped coriander and perhaps some chilli flakes for a little heat.
9. Serve with Greek yogurt on the side with rice or cauliflower rice.

Cook on the hob

1. Mist a large chef’s pan with low calorie cooking spray such as Fry Light. Add the chicken and cook until lightly browned.
2. Add the chopped onions and continue to cook until they start to soften – about 5 minutes.
3. Tip in all the spices, sweetener or sugar, garlic, ginger and lemon juice and continue to cook for a couple minutes longer.
4. Stir in the tomato paste, chicken stock and chopped tomatoes.
5. Add the diced peppers and carrots and stir to combine.
6. Bring to a simmer. Partially cover and cook over gentle heat for 10 minutes.
7. Take the lid off and continue to cook for 10 minutes, stirring occasionally.Add a little hot water or extra chicken stock if the pan gets too dry.
8. Cook until the sauce has thickened and the chicken is cooked through.
9. Check the seasoning – add salt and pepper to your liking. Remove and discard the bay leaves, cinnamon stick and cardamom pods.
10. Garnish the curry with plenty of chopped coriander and perhaps some chilli flakes for a little heat.
11. Serve with Greek yogurt on the side with rice or cauliflower rice.