Home-style chicken curry

This is the chicken curry most Indian homes already know, just made a little lighter. A simple onion-tomato base, everyday masalas, and less oil than the restaurant version. It fits easily into a family lunch or dinner, and the protein keeps you full for hours.

Why it helps

Chicken is one of the easiest ways for a non-vegetarian family to get good protein at home. Protein digests slowly, so a katori of this curry with roti or a small portion of rice keeps you satisfied and steady, with less snacking later. See more high-protein Indian foods if you want ideas for the rest of the week.

Ingredients (serves 4)

• 500 g chicken, curry cut, skin removed
• 2 medium onions, finely chopped
• 2 medium tomatoes, chopped or pureed
• 1 tablespoon ginger-garlic paste
• 1/2 cup curd, whisked
• 1 teaspoon turmeric
• 1 teaspoon red chilli powder (adjust to taste)
• 2 teaspoons coriander powder
• 1/2 teaspoon garam masala
• 1 bay leaf and 2 to 3 cloves (optional)
• 1 tablespoon oil
• Salt to taste
• Fresh coriander, chopped, for garnish

Method

1. Heat the oil in a kadhai or pressure cooker on medium. Add the bay leaf and cloves, then the onions. Cook until golden, stirring now and then.
2. Add the ginger-garlic paste and cook for a minute until the raw smell goes.
3. Add the tomatoes, turmeric, chilli powder and coriander powder. Cook until the tomatoes soften and the masala leaves the sides. A splash of water stops it from sticking, so you do not need extra oil.
4. Add the chicken and salt. Sear on medium-high for 4 to 5 minutes so the pieces get coated well.
5. Lower the flame, stir in the whisked curd slowly, and mix well.
6. Add about 1 cup of warm water. Cover and simmer for 20 to 25 minutes, or pressure cook for 2 whistles, until the chicken is tender.
7. Sprinkle garam masala and coriander. Rest for 5 minutes before serving.

Make it your own

• Add a handful of chopped palak or methi in the last 10 minutes for extra fibre.
• Drop in 2 boiled eggs for other family members who want a bigger portion.
• For a Sunday feel, add a spoon of kasuri methi at the end instead of extra oil or cream.

Enjoy it as part of the CurviCare Plate, and see how it fits a full week in this Indian meal plan guide.