Balti Chicken with Zucchini

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By: The Homemakers Test Kitchen

Balti cooking is a Pakistani and northern Indian style of sautéing in an iron pot called a balti. Feel free to change the zucchini to another vegetable, such as eggplant or squash. Serve with basmati rice.

Ingredients

1-1/2 lbs (750 g) skinless boneless chicken

3 tbsp (45 mL) peanut or vegetable oil

2 onions, thinly sliced

Half cinnamon stick

3 green hot peppers, cut into 4 pieces each

2 cloves garlic, minced

2 tbsp (30 mL) minced fresh coriander

3 tbsp (45 mL) biryani or other Indian curry paste

1-1/2 tsp (7 mL) grated fresh gingerroot

1/4 tsp (1 mL) each black pepper, cayenne pepper and nutmeg

3 tomatoes, peeled and cut into wedges

2 to 3 zucchini (about 1 lb/500 g), cut into chunks

1/4 cup (60 mL) yogurt

1 tsp (5 mL) salt

2 tbsp (30 mL) lemon juice

1 tsp (5 mL) Garam masala

1 green hot pepper, thinly sliced (optional)

Fresh coriander leaves

Preparation

Cut chicken into 1-1/2-inch/4 cm chunks; set aside.

In wok or large skillet, heat oil over medium-high heat; stir-fry onions until golden brown, about 5 minutes. Add cinnamon, hot peppers, garlic, minced coriander, curry paste, ginger, pepper, cayenne and nutmeg; sauté until fragrant, about 30 seconds. Add chicken; sauté until chicken is seared and well coated with spices, 4 to 5 minutes.

Add tomatoes, zucchini, yogurt and salt; stir-fry until juices start running from tomatoes, 2 to 3 minutes. Add 2 tbsp/30 mL water and cover; simmer, stirring often, until chicken is no longer pink inside, about 8 minutes. Stir in lemon juice and garam masala; cook for 1 minute. Transfer to serving plate; sprinkle with hot pepper (if using) and coriander leaves.

Makes 4 to 6 servings.

Serving(s): 4 to 6

Nutritional Information
Per each of 6 servings: about
Calories	280
Protein	28 g
Fat (total)	13 g
Sat. Fat	2 g
Carbohydrate	12 g
Fibre	3 g
Cholesterol	67 mg
Sodium	679 mg
Calcium	4 % RDI
Iron	8 % RDI
Vitamin A	18 % RDI
Vitamin C	38 % RDI
Folate	13 % RDI

Also in this menu:

5 fast stir-fries

Source

Homemakers Magazine: November 2006

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