Chicken or Lamb Bhuna curry (4 syns)
If you like your curries, you will certainly like this one. It can be made with chicken or lamb - you choose. The word bhuna in Indian means roasted - and in this dish, the meat is 'roasted' amongst the onions. Although there are a lot of onions, this dish is cooked until they are melted down. Even people who aren't big fans of onions will like this dish because the sauce is rich and gravy like. And guess what? This is one of the few Indian recipes that does not need tomatoes to make a great sauce - only the onions! Delicious with rice or health chips (see main recipes page for healthy oven chips). By the way, if you are very very fussy about onions - then replace with tomatoes (1 tin chopped).
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Ingredients
- 600 gms meat chicken or lamb. If using lamb, use chicken thighs (about 6) - chopped up.
- 1 lemon
- 6 medium sized onions - finely sliced
- 3 tbsp oil
- 1 frozen cube garlic or 3 garlic cloves
- 1 frozen cube ginger add extra 2 tsp fresh finely diced too - adds a lovely ginger crunch; alternatively just use 1.5 inch of the fresh stuff.
- salt - to taste about 1 tsp
- ¾ tsp red chilli powder use 1 tsp if you like hot
- ½ tsp turmeric powder
- ½ tsp ground coriander
- 1 tsp garam masala
- ½ tsp black pepper
- 3-4 tbsp fat free yogurt - beat/whisk before adding add 4 if you want less spice and less thicker a gravy.
- a very small handful chopped coriander 2 tbsp
Method
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Dice the meat (or slice). Mix andbathe in the juice of HALF a lemon. Set to one side.
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Add oil to a wok/pan. Heat on medium heat.
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Add the onions - continue medium heat, until onions turn golden brown and a little burnt in places. (about 10 mins)
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Add the garlic and ginger - fry for 2 mins more.
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Add the meat pieces (including any juice) - fry until it no longer looks raw on the surfaces.
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Add the spices - red chilli powder, tumeric, and salt. Cover with a lid. Cook until us see oil coming out at the edges of the curry. Usually about 2-5 mins.
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Add yogurt - mix well. Cook for 2 mins more.
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Now add remaining spices - ground coriander, garam masala, black pepper, fresh coriander leaves.
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Put lid back on. Cook for about 15-20 mins, stirring occaisionally, on low heat. If you think the base is sticking to the pan or drying out - add a little water. Don't let it burn.
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Add the other half of the lemon juice - mix.
Recipe Notes
Please note: Frozen cubes of garlic or ginger can be found in international supermarkets and in some major English supermarket stores. One rectangular cube measures 3.5cm x 3.5cm x 1.5cm.