The average restaurant portion provides
Calories: 500
Total fat: 35g
Total carbohydrates: 6g
Protein: 40.5g
Chicken korma was originally eaten by Mogul royalty, who were famed for their love of rich, decadent food. Over the years the dish has taken on many different guises, but generally korma is thought of as a mild, creamy curry with a delicately spiced flavour.
In restaurants, that moreish sauce is often made with cream and ghee, large amounts of ground nuts and fried or creamed coconut, so it is hardly surprising that the calories add up - not to mention the fat content, which constitutes more than half of the recommended daily intake.
By altering the recipe slightly and swapping the heavy cream sauce for one made with yoghurt, this version still has plenty of flavour but doesn't have anywhere near as many calories.
Skinless chicken breasts are high in protein and low in fat and although they have a reputation for being dry, if you cook the meat by simmering it in liquid then this helps to keep it moist.
Marinating the chicken in the yoghurt mixture not only tenderises the meat but gives the spices a chance to penetrate.
As ever, in order to keep the fat and calorie content low, measurements are important. Cooking the dish in 2tsp of groundnut oil, rather than swimming in ghee, helps, as does carefully measuring the quantity of ground almonds that you add to the dish - you need just enough to make the sauce thicken.
Lastly, make sure that you don't fall at the final hurdle by selecting unhealthy accompaniments to eat with your curry.
Steer clear of deep-fried samosas, poppadoms and naan bread, and opt instead for steamed rice, a cucumber and tomato salad and a cooling raita, made from natural yoghurt.
Low-fat chicken korma
Serves 2
2 skinless chicken breasts
300ml natural yoghurt
1 tsp ground coriander
2 garlic cloves, peeled and finely chopped
2cm piece ginger, peeled and finely chopped
2 tsp groundnut oil
6 cardamon pods
3 cloves
1 stick cinnamon
1 onion, peeled and finely chopped
tsp garam masala
tsp ground cumin
150ml water
3 tbsp ground almonds
tsp sugar
handful coriander, leaves chopped
Salt and pepper
Cut the chicken into bite-size pieces (removing any visible fat) and tip into a large bowl. Add the yoghurt, ground coriander, finely chopped garlic and ginger and mix well. Cover with cling film and leave in the fridge to marinate for at least 30 minutes, or for a few hours if possible.
Heat the groundnut oil in a large pan or wok, and when hot add the cardamon pods, cloves and cinnamon. When the spices begin to sizzle and smell aromatic, add the onion and cook for 8-10 minutes until golden brown. If the mixture begins to catch on the bottom of the pan, add a touch of water.
Stir in the garam masala and ground cumin and allow the spices to cook out for a couple of minutes before adding the chicken pieces and the marinade. Cook for 5 minutes, then pour over the water and leave to simmer for 10 minutes, or until the chicken is cooked through. Stir in the ground almonds and sugar and cook for a further 2 minutes.
Taste to check the seasoning, adding salt if needed. Sprinkle with the chopped coriander just before serving.
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THE LIGHT
Director: Tom Tykwer
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Install an air filter in your home.
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Anti-semitic attacks
The annual report by the Community Security Trust, which advises the Jewish community on security , warned on Thursday that anti-Semitic incidents in Britain had reached a record high.
It found there had been 2,255 anti-Semitic incidents reported in 2021, a rise of 34 per cent from the previous year.
The report detailed the convictions of a number of people for anti-Semitic crimes, including one man who was jailed for setting up a neo-Nazi group which had encouraged “the eradication of Jewish people” and another who had posted anti-Semitic homemade videos on social media.
A new relationship with the old country
Treaty of Friendship between the United Kingdom of Great Britain and Northern Ireland and the United Arab Emirates
The United kingdom of Great Britain and Northern Ireland and the United Arab Emirates; Considering that the United Arab Emirates has assumed full responsibility as a sovereign and independent State; Determined that the long-standing and traditional relations of close friendship and cooperation between their peoples shall continue; Desiring to give expression to this intention in the form of a Treaty Friendship; Have agreed as follows:
ARTICLE 1 The relations between the United Kingdom of Great Britain and Northern Ireland and the United Arab Emirates shall be governed by a spirit of close friendship. In recognition of this, the Contracting Parties, conscious of their common interest in the peace and stability of the region, shall: (a) consult together on matters of mutual concern in time of need; (b) settle all their disputes by peaceful means in conformity with the provisions of the Charter of the United Nations.
ARTICLE 2 The Contracting Parties shall encourage education, scientific and cultural cooperation between the two States in accordance with arrangements to be agreed. Such arrangements shall cover among other things: (a) the promotion of mutual understanding of their respective cultures, civilisations and languages, the promotion of contacts among professional bodies, universities and cultural institutions; (c) the encouragement of technical, scientific and cultural exchanges.
ARTICLE 3 The Contracting Parties shall maintain the close relationship already existing between them in the field of trade and commerce. Representatives of the Contracting Parties shall meet from time to time to consider means by which such relations can be further developed and strengthened, including the possibility of concluding treaties or agreements on matters of mutual concern.
ARTICLE 4 This Treaty shall enter into force on today’s date and shall remain in force for a period of ten years. Unless twelve months before the expiry of the said period of ten years either Contracting Party shall have given notice to the other of its intention to terminate the Treaty, this Treaty shall remain in force thereafter until the expiry of twelve months from the date on which notice of such intention is given.
IN WITNESS WHEREOF the undersigned have signed this Treaty.
DONE in duplicate at Dubai the second day of December 1971AD, corresponding to the fifteenth day of Shawwal 1391H, in the English and Arabic languages, both texts being equally authoritative.
Signed
Geoffrey Arthur Sheikh Zayed
