A chicken korma that’s lighter and quicker to fix

  • By Bonnie S. Benwick The Washington Post
  • Tuesday, March 25, 2014 6:20pm
  • Life

A serving of traditional chicken korma can clock in at more than 600 calories and 34 grams of fat. This version is lighter and quicker than a standard korma, yet it delivers plenty of flavor.

Serve with basmati rice.

Adapted from “Make It Lighter: Healthier Versions of Your Favorite Recipes,” by Angela Nilsen (Hamlyn, 2014).

Chicken Korma

2 medium onions

2 tablespoons vegetable oil

5 cardamom pods

1 1/2 pounds boneless, skinless chicken breasts

1-inch piece ginger root

3 cloves garlic

2 tablespoons plus 2/3 cup water

1 3-inch cinnamon stick

2 teaspoons ground coriander

1 1/2 teaspoons garam masala

1/4 teaspoon ground mace

1/4 teaspoon freshly ground black pepper

2/3 cup plain low-fat yogurt, at room temperature

1/2 cup low-fat milk (2 percent)

1 or 2 small green chilies

3 tablespoons sliced almonds, for garnish

Handful cilantro tender stems and leaves, for garnish

Coarsely chop the onions.

Heat 1 tablespoon of the oil in a deep saute pan over medium-high heat. Once the oil is shimmering, add the onions and stir to coat. Cook for about 12 minutes, stirring often, until the onions are golden. Turn off the heat.

Meanwhile, remove the seeds from the cardamom pods and lightly crush them. Discard the pods.

Trim off and discard any visible fat from the chicken, then cut the meat into bite-size pieces. Peel the ginger and garlic; coarsely chop (together is OK).

Transfer one-third of the sauteed onion to a mini food processor; add the ginger, garlic and the 2 tablespoons of water; puree to a paste. (This can be done with a mortar and pestle, but it will take longer.)

Add the remaining tablespoon of oil to the remaining onions in the saute pan; return to medium-high heat. Add the cardamom seeds and cinnamon stick, then the chicken. Stir-fry for 2 minutes, then add the coriander, 11/4 teaspoons of the garam masala, the mace and black pepper; stir-fry for 2 minutes.

Stir in all but 3 tablespoons of the yogurt, then the reserved onion-garlic paste. Stir-fry for 2 minutes, then add the 2/3 cup water and the milk. Once the liquid starts to bubble, reduce the heat to medium-low and cook for 10 minutes, stirring occasionally. Stir in the remaining 1/4 teaspoon garam masala.

While the korma cooks, discard the seeds from the chilies, then mince the chilies and add (to taste) to the chicken korma.

Toast the almonds in a small, dry skillet over medium-low heat until fragrant and lightly browned.

Coarsely chop the cilantro and some tender stems.

Remove the korma from the heat. Discard the cinnamon stick. Divide among individual bowls; garnish with the cilantro, almonds and a dollop of the remaining yogurt. Serve warm.

Serves 4.

Nutrition Per serving: 330 calories, 43 g protein, 13 g carbohydrates, 10 g fat, 2 g saturated fat, 105 mg cholesterol, 160 mg sodium, 1 g dietary fiber, 6 g sugar

Talk to us

> Give us your news tips.

> Send us a letter to the editor.

> More Herald contact information.

More in Life

Brandon Hailey of Cytrus, center, plays the saxophone during a headlining show at Madam Lou’s on Friday, Dec. 29, 2023 in Seattle, Washington. (Olivia Vanni / The Herald)
Lynnwood-based funk octet Cytrus has the juice

Resilience and brotherhood take center stage with ‘friends-first’ band.

FILE - In this April 11, 2014 file photo, Neko Case performs at the Coachella Music and Arts Festival in Indio, Calif. Fire investigators are looking for the cause of a fire on Monday, Sept. 18, 2017, that heavily damaged Case’s 225-year-old Vermont home. There were no injuries, though a barn was destroyed. It took firefighters two hours to extinguish the blaze. (Photo by Scott Roth/Invision/AP, File)
Music, theater and more: What’s happening in Snohomish County

Singer-songwriter Neko Case, an indie music icon from Tacoma, performs Sunday in Edmonds.

Sarah Jean Muncey-Gordon puts on some BITCHSTIX lip oil at Bandbox Beauty Supply on Tuesday, Jan. 9, 2024, in Langley, Washington. (Ryan Berry / The Herald)
Bandbox Beauty was made for Whidbey Island locals, by an island local

Founder Sarah Muncey-Gordon said Langley is in a renaissance, and she’s proud to be a part of it.

Dominic Arizona Bonuccelli
Tangier’s market boasts piles of fruits, veggies, and olives, countless varieties of bread, and nonperishables, like clothing and electronics.
Rick Steves on the cultural kaleidoscope of Tangier in Morocco

Walking through the city, I think to myself, “How could anyone be in southern Spain — so close — and not hop over to experience this wonderland?”

chris elliott.
Vrbo promised to cover her rental bill in Hawaii, so why won’t it?

When Cheryl Mander’s Vrbo rental in Hawaii is uninhabitable, the rental platform agrees to cover her new accommodations. But then it backs out. What happened?

Byrds co-founder Roger McGuinn, seen here in 2013, will perform April 20 in Edmonds. (Associated Press)
Music, theater and more: What’s happening in Snohomish County

R0ck ‘n’ Roll Hall of Famer Roger McGuinn, frontman of The Byrds, plans a gig in Edmonds in April.

Mother giving in to the manipulation her daughter fake crying for candy
Can children be bribed into good behavior?

Only in the short term. What we want to do is promote good habits over the course of the child’s life.

Speech Bubble Puzzle and Discussion
When conflict flares, keep calm and stand your ground

Most adults don’t like dissension. They avoid it, try to get around it, under it, or over it.

The colorful Nyhavn neighborhood is the place to moor on a sunny day in Copenhagen. (Cameron Hewitt)
Rick Steves: Embrace hygge and save cash in Copenhagen

Where else would Hans Christian Andersen, a mermaid statue and lovingly decorated open-face sandwiches be the icons of a major capital?

Last Call is a festured artist at the 2024 DeMiero Jazz Festival: in Edmonds. (Photo provided by DeMiero Jazz Festival)
Music, theater and more: What’s happening in Snohomish County

Jazz ensemble Last Call is one of the featured artists at the DeMiero Jazz Festival on March 7-9 in Edmonds.

Kim Helleren
Local children’s author to read at Edmonds Bookshop

Kim Helleren will read from one of her books for kids at the next monthly Story Time at Edmonds Bookshop on March 29.

Chris Elliott
Lyft surprises traveler with a $150 cleaning charge

Jared Hakimi finds a $150 charge on his credit card after a Lyft ride. Is that allowed? And will the charge stick?

Support local journalism

If you value local news, make a gift now to support the trusted journalism you get in The Daily Herald. Donations processed in this system are not tax deductible.