Chickpea Curry with Cashews

INGREDIENTS

1 tablespoon cornstarch
1 cup low-sodium vegetable broth, divided
2 teaspoons canola oil
1/2 onion, chopped
2 teaspoons curry powder
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 can (15 ounces) no-saltadded chickpeas, rinsed and drained
1/2 cup unsalted cashews, coarsely chopped
1/4 cup chopped fresh cilantro
4 tablespoons fat-free greek-style yogurt


DIRECTIONS
Whisk the cornstarch in a small bowl with enough of the broth to dissolve. Set aside.
Combine the oil, onion, curry powder, salt, and pepper in a large skillet over medium heat. Cover and cook, stirring occasionally, for 5 minutes or until the onion is softened.
Add the remaining broth to the pan along with the reserved cornstarch mixture. Cook, whisking constantly, until thickened. Add the chickpeas and cashews. Simmer for 5 minutes for the flavors to blend. Stir in the cilantro. Serve with a dollop of the yogurt.






From The Flat Belly Diet Cookbook

Curried Chicken with Peas

1 cup brown rice

1 Tbsp olive oil

1/2 cup chopped scallions

2 cloves garlic, minced

1 lb boneless, skinless chicken breast, cubes

2 Tbsp. mild or hot curry paste

1 cup low-sodium chicken broth

1/2 cup frozen green peas (do not thaw)

2 Tbsp. chopped fresh cilantro

sea salt & fresh ground black pepper, to taste

1. Cook rice according to package directions

2. Meanwhile, heat oil in a large skillet on medium-high. Add scallions and garlic, cook for 1 minute stirring frequently.

3. Add chicken and cook for 2 minutes, stirring frequently, until golden brown on all sies.

4. In a small bowl, whisk curry paste into broth. Add curry mixture to skilley and bring to a simmer over the same heat. Simmer for 2 minutes, until chicken is cooked though.

5. Add peas and cook for 30 seconds, until just tender. Remove from heat, stir in cilantro and season with salt and pepper.

6. Serve chicken over rice.

Nutrients per serving (1 cup chicken mixture and 1/2 cup rice):

Calories 337, Total Fat 7g, Carbs 37g, Fiber 3g, Sugars 2g, Protein 32g, Sodium 393mg, Cholesterol 66mg

Source: "The Best of Clean Eating 2" Cookbook, pg. 144

Slim & Spicy Tandoori Chicken

INGREDIENTS:

• 1 tbsp garam masala
• 2 tsp mild curry powder
• 1 tsp paprika
• 1/4 tsp cayenne pepper
• 2 cloves garlic, minced
• 1 tbsp grated ginger root
• 2 tbsp lemon juice
• 1 tsp raw honey
• 1/2 cup low-fat plain yogurt
• 4 5-oz boneless, skinless chicken breasts
• 1 cup brown basmati rice
• 1/2 tsp sea salt

HERBED YOGURT SAUCE:

• 1/2 cup nonfat plain yogurt
• 1 tbsp lemon juice
• 2 tsp minced fresh mint leaves
• 2 tsp minced fresh cilantro leaves

INSTRUCTIONS:

1. In a small bowl, combine garam masala, curry powder, paprika and cayenne. Heat a small dry skillet for 1 minute over medium heat. Add spice mixture and cook, stirring for 1 minute or until spices become fragrant. Immediately transfer spices to a medium mixing bowl and let cool.
2. Add garlic, ginger, lemon juice, honey and yogurt to bowl with spices and whisk together until well combined.
3. Rinse chicken and pat dry with paper towels. Using a sharp knife, make 3 diagonal slits 1/4-inch deep into top of each chicken breast. Add chicken to bowl with spice-yogurt mixture and toss until chicken is thoroughly coated. Cover bowl with plastic wrap and place in refrigerator to marinate for a minimum of 30 minutes or up to 12 hours.
4. Meanwhile, prepare rice according to package directions, set aside. Make the Herbed Yogurt Sauce: In a small bowl, whisk together all ingredients and refrigerate for at least 15 minutes before serving.
5. Preheat oven to 425°F. Remove chicken from marinade and place breasts on a rack inside a roasting pan. Sprinkle chicken evenly with salt. Bake for 25 to 30 minutes, flipping chicken once halfway through baking time, or until internal temperature of thickest breast is 165°F. Serve warm with rice and Herbed Yogurt Sauce.

Nutrients per serving (5 oz chicken, 3/4 cup brown rice and 2 tbsp herbed yogurt sauce): Calories: 343, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Monounsaturated Fat: 0.5 g, Polyunsaturated Fat: 0.5 g, Carbs: 41 g, Fiber: 3 g, Sugars: 6 g, Protein: 39 g, Sodium: 369 mg, Cholesterol: 83 mg

Here's a link to the recipe at Clean Eating Magazine

Scroll through 25 slimming chicken recipes here!

Slow Cooker Chicken Tikka Masala

Chicken Tikka:
1 cup plain yogurt
1 tbsp lemon juice
2 tsp cumin
1/4-1 tsp cayenne (depending on how spicy you like it)
1 tsp cinnamon
1 tsp pepper
1 tsp salt
6-8 chicken thighs (skin on, bone-in)

Stir all ingredients except chicken into the bottom of a large plastic container. Add the chicken and coat the chicken completely with the marinade, cover and place in the fridge for at least an hour or overnight.

Masala:
1 can 28 oz. diced tomatoes
1 can 5.5 oz tomato paste
2 inches fresh ginger, grated (store your ginger in the freezer and it will be super easy to grate)
2 garlic cloves, minced
1 onion, diced
1 tbsp garam masala
1 tbsp tikka paste (could use mild curry paste instead, but then also add about a tbsp of lemon juice)
1 tsp cumin
1 tsp chili powder
1 tsp dried coriander
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp garam masala
Salt
1 cup cream
2 tbsp fresh cilantro, chopped

Turn your oven to broil. Cover a baking sheet with aluminum foil and place a rack over top. Take the chicken out of the marinade (discard the marinade) and place on the baking rack. Place under the broiler about 6-10 inches from the heating element and broil on each side about 10 minutes. You could also do this on the BBQ. You don't have to worry about cooking the meat all the way through, you are just looking for a nice browned color.

While the chicken is broiling, in a pan over medium high heat, add about a tsp or two of oil. Add the onion and saute for a few minutes to soften. Add the garlic and ginger and saute for a few more minutes until the mixture is nice and fragrant. Place the mixture into your crockpot. To that, add the diced tomatoes, tomato paste, garam masala, tikka paste, cumin, chili powder and coriander. Stir together. When the chicken is done broiling, add them straight to the slow cooker and stir into the masala (sauce). I have cooked and experimented with this dish quite a few times, and it by far tastes the best when the chicken is first broiled and then slow cooks in the masala sauce. It gives the sauce a real richness of flavor. Slow cook on high for 4-6 hours or on low 6-8 hours.

Before serving stir in 1/2 tsp cumin, 1/2 tsp chili powder, 1/2 tsp garam masala and salt if it needs it. I find this just brightens up the spice flavors a bit. Then stir in the cream and fresh cilantro. Serve a chicken thigh with lots of sauce over basmati rice or Yellow Basmati Rice: 2 cups basmati, 4 cups water, salt, and 1/2 tbsp of turmeric. Stir together and prepare as you normally would. When the rice is done, stir in 1/2 cup frozen peas.

Here's the link