Saturday, September 25, 2010

Chicken Bharta

Adapted from the Fitnessista
Chicken Bharta
Makes 4 Servings

2 tbsp canola oil
1 tsp ground cumin
1 medium onion, diced
1 tsp minced ginger
1 tsp minced garlic
1 tbsp curry powder
1 tomato, thinly sliced
1/2 cup fage 0% yogurt
1 jalapeƱo pepper, finely diced
1 tsp salt
1/4 cup cilantro, finely chopped
3 cups white rice, divided

Heat oil in a medium saucepan over medium heat. Mix in cumin seeds and onion. Cook and stir until onion is tender. Mix ginger, garlic, curry powder and tomato into the saucepan, and cook about 1 minute. Stir in yogurt. Mix in raw chicken and jalapeno pepper, and season with salt. Cover, and cook 10 minutes over high heat. Begin cooking white rice per instructions. Remove cover, reduce heat to low, and continue cooking about 5 minutes. Garnish with cilantro to serve. Serve over white rice.

Nutritional Information: 456 calories, 58 carbs, 9 fat grams and 30 protein grams.

4 little servings - yay!

Review: Wow. I really loved the heavy curry flavor in this sauce mixed with the creamy yogurt and fresh tomatoes and onions. It was very flavorful. I will say that it wasn't super saucy (if you like your rice drowning in curry you won't find that in this recipe). To me though, it was plenty of sauce and definitely carried through.

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