Chicken curry with sweet onions
Who says curry can't be healthy? Sally Bee's chicken curry is great to eat as a mid-week dinner on the Vow to Wow plan. It has a lovely mild flavour and the apple juice gives a hint of sweetness.
Ingredients
Serves 4
2 tbsp olive oil3 onions, peeled and thinly sliced2 green (bell) peppers, peeled and very finely sliced2 garlic cloves, peeled and finely chopped2 tbsp plain (all-purpose) flourFreshly ground black pepper1 tsp dried mixed herbs1 tsp mild curry powder4 skinless chicken breast portions eachcut into chunks300ml/10fl oz/11/4 cups unsweetened apple juice2 tbsp tomato purée (paste)Chopped fresh flat-leaf parsley or coriander, to garnish
Method
In a large, lidded frying pan, heat the oil over a medium heat and add the onions and green peppers and stir well
Cook gently for 15 minutes, or until the onions are starting to soften and caramelise
Add the garlic and cook for another 5 minutes, stirring well again. Take the onion and garlic mixture out of the pan and put to one side in a small bowl.
In a separate, larger bowl, mix together the flour, black pepper, herbs and curry powder
Cover the chicken pieces in the flour mixture and shake off any excess
Over a high heat, cook the chicken in the frying pan (with a dash of extra olive oil if needed) for about 5 minutes
Turn, and cook for a further 5 minutes to brown all over
Pour in the apple juice and add the tomato purée. Stir really well to incorporate all of the flavours.
Next return the onions and peppers to the pan, cover with a lid and cook for about 25 minutes
Check that the chicken is cooked right through. Sprinkle with a little parsley or coriander, then serve with basmati or wild rice.