My latest curry is an almost fat free chicken dhansak, and it’s really easy to make.
First toast the spices
I like to use whole spices and dry roast them, then grind in an electric coffee grinder which I keep just for spices , you could use ready ground at a push, but grinding your own spices gives a fuller flavour and I think in low fat curries where I’m not frying the onions, garlic, ginger and spices it’s a great way of packing more flavour.
So in a small pan gently roast the following spices, then cool a little and grind.
3 whole green cardamom pods
8 black peppercorns
1 1/2 inches of cinnamon bark
1 teaspoon cumin seeds
1 teaspoon black mustard seeds
2 teaspoons coriander seeds
Make the sauce- roughly chop a large onion and 3 large carrots, 5 cloves garlic and 1 inch fresh root ginger (grated). Put everything in a large pan with a tin of chopped tomatoes, the ground spices and the following spices, chilli powder to your taste, 1 teaspoon turmeric, 1/2 teaspoon garam masala. Then add red lentils, I guess the quantity, maybe 1/2 cup and add water ( you need to check the liquid every so often so it doesn’t boil dry ) bring to the boil and simmer until the veg are soft then blitz with a hand blender. Then add the juice from a tin of pineapples and the chopped fruit, and 4 chicken breasts cut into chunks.
Then either simmer or put it in the oven for 40minutes.
I served mine with brown rice but the diet portion of rice isn’t enough when you have a lovely sauce so I made Jamie’s cauli rice as well. Just blitz some cauliflower in a processor until it looks like rice grains, add a tablespoon of water then cover and microwave for 3 minutes.