Indian Cuisine – Healthy Way

The Balanced British Balti


Serves 2


For the spice mix:

1 1/2 tsp coriander seed

1tsp cumin

1/4 tsp mustard seed

1 tsp chilli powder

1 tsp garam masala

1 tsp turmeric

1 tsp paprika

1 tsp fenugreek

For the chicken:

3 cloves of garlic, crushed

2 medium chilli, finely chopped, deseeded

1 thumb of ginger, peeled and chopped

1 tbsp low-fat natural yoghurt – maybe the one you’ve made yourself using my recipe in Fermented foods & probiotics column :-)

2 skinless chicken breasts, diced

For the sauce:

1 tbsp olive oil

1 medium red onion, finely chopped

390 g carton of chopped tomatoes or passata

1 large tomato, roughly chopped

A large handful of spinach

Sea salt

Freshly ground black pepper

To serve:

Chopped coriander

Shortgrain or basmati brown rice or wholemeal chapatis


1. Gently dry fry all the spices together until aromatic and then blitz or bash in a pestle and mortar into a powder

2.Combine two teaspoons of your ground spice mix with the garlic, chilli, ginger and yoghurt to form a paste. Pour over chicken breasts, mix well and allow to marinate for an hour, if you can ( the yoghurt tenderizes the chicken and allows the flavors to penetrate).

3. To make the sauce, heat the olive oil and fry the onion until translucent. Add the marinated chicken and fry for another 2-3 minutes before tipping in the remaining spices. Give it a good stir, add the passata and simmer gently for 15 minutes, until the chicken is tender and the sauce is reduced.

4. Now add the roughly chopped tomato and spinach, and allow to wilt. Check the seasoning, throw in the chopped coriander and serve with rice or chapatis.


Also try these:


Dosas – made with half urad dal and half rice batter that ferment to create an unforgettable flavor

Idlis – puffed up rice cakes

Aloo potatoes - for use in dosas or chapati

Tandoori Chicken – make it as spicy as you taste buds like, wonderful pungent flavor, tired of usual chicken roast on Sunday, surprise your family and yourself with tandoori Sunday Roast

Shish Kebabs – low fat lean mince flavored with lots of  Indian spices

Dal – red lentils warming soup that will keep you fuller for longer

Chapati – wholewheat pancakes, better choice instead of greasy naan bread



Interesting fact :  Most Indian meals contain super-ingredients such as coriander, which has been shown to kick insomnia into touch.


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