Lean “Chasni” Curry

So my dad makes a bad ass Chicken Chasni. I mean it seriously tasty! However, with ketchup, cream and mango chutney as the 3 main components; it is sugar-ific and not so good for my dairy intolerant self!

So today I decided to have another go at this adapted curry thing (attempt one was an awesome dhal) and I am proud to say I have done it again! This lean Chasni is mighty yum and a very generous amount of sauce still only contains around 155 calories (minus whatever you fry the onion in)!

I had my Chasni with pollock & Broth mix (and again a ryvita because I’m rubbish and do not have pitta Bread)!

What you’ll need: This makes enough sauce for two generous portions 

  • 1 serving (approx 100g) of the meat of your choice
  • 1 serving of rice,lentils etc (approx 1/4 cup when uncooked)
  • 1 small onion, chopped 
  • 1 garlic clove, chopped 
  • 1 tsp fresh ginger, chopped
  • Pinch of turmeric
  • 1 tsp paprika
  • 1 tsp cumin
  • Pinch of chilli flakes
  • 2 tsp dried coriander 
  • 1 tsp dried mint
  • 200ml coconut milk
  • 200g (or half a tin) chopped tomatoes 
  • 3 tbsp tomato purée 
  • 1/2 mango, chopped
  • Some coconut oil for frying 

What to do:

  • If your using dried rice,lentils etc, put it on now to cook as per the packet instructions (don’t be like me, forgetting to do this then having to wait 30 minutes more for food!)
  • Cover your chosen meat in the turmeric and leave to marinade for 20 minutes. Then cook as per packet instructions (if you can oven cook it, it’s a good way to have it out of the way and not having to keep checking it as you would with frying)
  • While the meat is cooking, put a little coconut oil (I use just under 1 tsp) in a frying pan over a med-high heat and once the oil has melted/starts to bubble, toss in the onion and fry for 5 minutes or until soft (you may have to turn the heat down to medium to avoid burning)
  • Add the chilli, cumin and the paprika to a small bowl and mix in a little water to make into a paste
  • After the 5 minutes, toss in the garlic and the ginger 
  • After another few minutes add the spice paste and stir, then add the coriander & chopped tomatoes and stir some more
  • Again after another 1-2 minutes, add the mixture to a food processor/blender with the coconut milk, mint, mango and tomato purée and blend until smooth
  • This recipe makes 2 generous portions, so if you’re cooking for one, you’ll want to store half the mixture at this point (airtight container, freeze or refrigerate and use with 24 hours)
  • At this point you need to wait until the meat is cooked and once it is, add it to the frying pan, and pour the sauce back in to mix them.
  • Hopefully your rice/lentils or other accompaniment is ready so all you need to do it plate up and dig in!