Skip to main content

Chicken bhuna

 

Chicken bhuna
Chicken bhuna
The word ‘bhuna’ means to fry and, in this recipe, it is key to fry the onions and tomatoes really well until the oil begins to leave the sides of the pan. The secret to a really good chicken bhuna is to not add any water as all the flavour comes from the spices and onions.

Each serving provides 357 kcal, 39.5g protein, 9g carbohydrates (of which 6.5g sugars), 17.5g fat (of which 3g saturates), 3.5g fibre and 1.2g salt.

Ingredients

For the marinade

  • 6 garlic cloves, finely grated
  • 2.5cm/1in piece fresh root ginger, peeled and finely grated
  • 2 tsp mild chilli powder (or Kashmiri chilli powder)
  • ½ tsp ground turmeric
  • 1 tsp ground cumin
  • 1 tbsp ground coriander
  • 2 tbsp Greek-style yoghurt
  • 750g/1lb 10oz chicken thighs, boneless and skin removed, cut into bite-sized pieces

For the bhuna

  • 100g/3½oz tomatoes, roughly chopped
  • 2 tbsp tomato purée
  • 4 tbsp vegetable oil
  • 3 dried mild red chillies (or dried Kashmiri chillies), left whole
  • 300g/10½oz brown onions, finely chopped (about 2 medium onions)
  • 1 tsp fennel seeds, coarsely crushed
  • ½ tsp freshly ground black pepper
  • 1 tsp garam masala
  • salt
  • chopped fresh coriander, to garnish

Method

  1. To make the marinade, blend the garlic, ginger and a splash of water to a smooth paste in a food processor or blender. Put in a large bowl with the remaining marinade ingredients, except the chicken, and mix to combine. Add the chicken to the bowl and mix well. Leave to marinate for 1 hour, or overnight preferably.

  2. To make the bhuna, blend the tomatoes and tomato purée to a smooth paste in a food processor or blender, then set aside. Heat the oil in a non-stick kadhai or large lidded frying pan over a medium heat. Add the chillies, fry for a few seconds then add the onions. Stir well and fry gently for 25 minutes, until browned and softened. Keep stirring often to make sure they cook evenly.

  3. Add the blended tomato paste, stir and fry for 5 minutes. Add the marinated chicken and cook for 6 minutes, stirring so the chicken is well coated in the masala. Season with salt, lower the heat and continue cooking with a lid on for 8 minutes until the chicken is cooked through, stirring halfway through. Add the fennel, pepper and garam masala and stir. Garnish with coriander and cook for a couple of minutes. Serve immediately.

Comments

Popular posts from this blog

Turkish flatbread with minced beef, herbs and spices

  Turkish flatbread with minced beef, herbs and spices This quick and easy Turkish flatbread has a spiced minced beef topping. It's a brilliant way to use beef mince, and tastes great with a drizzle of minted yoghurt. Ingredients For the topping 1 tbsp extra virgin olive oil, plus extra for drizzling 250g/9oz minced beef or lamb 1 tsp ground cumin 1 tsp garam masala 1 tsp hot smoked paprika 2–3 tsp tomato purée ½ tsp fine sea salt and freshly ground black pepper fresh mint and coriander leaves, to serve For the dough 200g/7oz Greek-style yoghurt 200g/7oz self-raising flour, plus extra for rolling 1 tsp ground cumin 1 tsp cumin seeds For the minted yoghurt 4 tbsp Greek-style yoghurt 1 heaped tbsp finely chopped fresh mint leaves Method Preheat the oven to 220C/200C Fan/Gas 7. Lightly oil a large baking tray and place in the oven to heat. To make the dough, put all the ingredients in a large bow...

Lighter creamy mushrooms on toast

  Lighter creamy mushrooms on toast So creamy and luxurious you'll never realise this breakfast is only 200 kcal and counts as one of your five-a-day. Each serving provides 200 kcal, 17g protein, 14g carbohydrate (of which 3g sugars), 8g fat (of which 3g saturates), 3g fibre and 1.4g salt. Ingredients 1 tsp rapeseed oil 80g/3oz button mushrooms, roughly chopped 32g/1oz reduced-fat smoked baco n  medallion, roughly chopped, 2 spring onions, thinly sliced 1 garlic clove, finely chopped ½ small lemon, juice only 1 level tbsp half-fat crème fraîche 30g/1oz slice wholemeal or granary bread salt and freshly ground black pepper, to taste 1 tbsp chopped fresh chives (optional) Method Heat the oil in small frying pan over a medium heat. Add the mushrooms, bacon, spring onions and garlic and cook for 1–2 minutes. Add the lemon juice, then cover with a lid and cook over a low heat for 5 minutes, or until the mushrooms are cooked...

Vegetarian lentil cottage pie

Vegetarian lentil cottage pie   This is a rich and satisfying vegetarian version of the classic cottage pie. Lentils make a great substitute for mince and are packed with protein, and carrots make the mash topping extra sweet. Ingredients For the cauliflower 1 cauliflower head, cut into florets 240g/9oz green beans, halved 1 tbsp vegetable oil salt and freshly ground black pepper For the cottage pie 1 tbsp vegetable oil 4 celery sticks, finely chopped 250g/9oz swede, peeled and grated 8 carrots, peeled and grated 1 tbsp dried mixed herbs 3 tbsp tomato purée 3 x 400g tins green lentils, drained and rinsed 1 reduced salt vegetable stock cube 500ml/18fl oz boiling water pinches freshly grated nutmeg 600g/1lb 5oz white potatoes, scrubbed and roughly chopped 30g/1oz butter salt and freshly ground black pepper Recipe tips Method Preheat the oven to 200C/180C Fan/Gas 6. To make the cauliflower, place...