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Takeaways: the great British institution. We love them. In fact, all of us, on average, have 2 takeaways a week. I love them, too. They’re delicious, but should be an occasional treat. I love Indian food and I discovered Madras whilst at an Indian restaurant. It comes from a region known as Madras in southern India, which is now modern-day Chennai. This is a perfect swap – with fewer calories! Serve with a big spoonful of basmati rice, yogurt, and a fluffy naan.
Ingredients
- 2 onions, coarsely chopped
- 2 red chile peppers, stemmed and seeded
- 1 (2 inch) piece fresh ginger, grated
- 2 cloves garlic
- 1 splash water, or as needed
- salt and ground black pepper to taste
- 1 tablespoon vegetable oil
- ¼ cup Madras curry powder
- 4 skinless, boneless chicken breasts, cut into large chunks
- 1 (14 ounce) can chopped tomatoes
- ½ cup chopped cilantro, or to taste
Directions
Step 1
Place onions, chile peppers, ginger, and garlic in a blender with a splash of water. Blend into a smooth paste; season with salt and pepper.
Step 2
Heat oil in a large, high-sided pan over medium heat. Cook paste until slightly browned, about 5 minutes.
Step 3
Heat a small skillet over medium-low heat. Add Madras curry powder; cook and stir until fragrant, 2 to 3 minutes. Mix into the paste.
Step 4
Cook and stir chicken in the spice paste mixture until browned, 5 to 10 minutes. Pour in tomatoes. Fill the tomato can halfway with water and pour in too. Simmer over medium-low heat until liquid is reduced, about 50 minutes. Season with salt and pepper. Scatter cilantro on top.
Recipe Tip
You can substitute 1 pound of vegetables or seafood for chicken if preferred.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 246 | |
| % Daily Value * | |
| Total Fat7g | 9% |
| Saturated Fat1g | 7% |
| Cholesterol59mg | 20% |
| Sodium256mg | 11% |
| Total Carbohydrate21g | 8% |
| Dietary Fiber4g | 16% |
| Total Sugars9g | |
| Protein26g | |
| Vitamin C51mg | 255% |
| Calcium109mg | 8% |
| Iron5mg | 29% |
| Potassium647mg | 14% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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