Light and spicy Vindaloo chicken

September 9, 2008 12:00:00 AM PDT
Light and spicy Vindaloo chicken. A delicious and healthy Indian dish your family will love from the founder of Himalayan Boot Camp Eco-Excursions and author of "The Diety Diet," Connie Umbenhower.

Light and Spicy Vindaloo Chicken
Recipe by Connie Umbenhower

Vindaloo Curries are a popular Indian dish that is part of the cuisine of Goa, India and originally part of the Portuguese influence adapted to spicy Indian standards. It is a delicious tangy, hot curry found on menus throughout Indian restaurants of the world.

This recipe below is my light Vindaloo curry that we will be providing as one of the recipes in The Deity Diet book as well as one of the meals at Himalayan Boot Camp. The total calories per serving which includes 1/3 cups of white rice is 450 calories.

Ingredients

Meat & potatoes

  • 1.5 lbs of boneless, skinless chicken breast, cubed
  • 2 medium potatoes, cubed

Vindaloo paste

  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp Turmeric
  • 1/2 tsp ground cardamom
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground cloves
  • 1/2 tsp cayenne pepper
  • 1 tsp salt
  • 1 tsp brown sugar
  • 3 Tbsp white wine vinegar
  • 1 Tbsp Canola Oil

Fresh herbs and spices

  • 1 large onion
  • 1 tsp chopped fresh ginger
  • 3 garlic cloves
  • 1/2 cup fresh cilantro
  • 1/4 fresh Harbenero pepper
  • 1/2 cup tomato paste (mixed with 1 cup water)
  • 4 tbsp Canola oil

Step 1: Creating the Vindaloo Paste
Mix together in a bowl all the ingredients for the Vindaloo paste. Set aside.

Step 2: Blending in all the spices
In blender, puree onions, fresh ginger, garlic cloves, cilantro, harbanero pepper, ¼ cup of water. Add the Vindaloo paste and blend.

Step 3: Cooking Instructions
Heat the oil in a wide skillet over a medium high flame. Heat the oil (about 3-4 tablespoons) over medium high heat. Add curry paste from blender and stir for about 30 seconds. Reduce flame and stir for another 10-15 seconds until it is fragrant and bubbly. Add the meat and potatoes, tomato paste and water. Mix well and bring to a boil. Reduce heat to medium, cover and cook until meat and potatoes are tender, about 20 minutes. Serve over rice. Makes about 4 servings.

Nutritional Value Per Serving with brown or white rice: About 448 calories. 42.2g protein, 23.5g carbohydrate, 20.2g total fat (1.9g saturated), 98.6mg cholesterol, 332mg sodium, 3.3g fiber.

Optional: If you prefer a more tangy curry, add 1-2 tbsp of Balsamic Vinegar towards end of cooking period. Serve over rice. Makes 6 servings.

Nutritional Value Per Serving (curry only): About 384 calories, 41g protein, 20g carbohydrate, 3.5g fiber, 15.2g total fat (4 g saturated), 122.9 mg cholesterol, 387 mg sodium

Nutritional Value per Serving (with brown or white rice): About 452 calories. 42.4g protein, 34.8g carbohydrate, 3.7g fiber, 15.3g total fat (4 g saturated), 122.9 mg cholesterol, 388.3 mg sodium 3 Top Spices in Vindaloo Chicken & their benefits (according to research)

Turmeric

  • It is part of the ginger family. Creates the yellow color in curry.
  • Curcumin, the main ingredient in turmeric, has been found to suppress the accumulation of beta-amyloids in brain tissue - possibly helping with memory and a potential aid against Alzheimer's.
  • Used as an antiseptic for cuts, bruises, and burns in India.
  • Fluoride, which appears to be present in Turmeric, benefits the teeth and is used as an antibacterial agent.
  • Curcumin has also been known to produce bile which helps break down fats.

Cayenne Pepper

  • Has the ingredient capsaicin, which research has shown to reduce platelet stickiness and is an anti-coagulant, which aids in blood circulation
  • Acts as an antioxidant
  • May aid in relieving pain of arthritis, and believe it or not, aids with stomach aches, cramps and bloating.
  • Sprinkle it on your marinades, soups or omelettes. It is one of the main ingredients in Tabasco.

Cumin

  • A tea prepared by boiling cumin seeds and a small piece of fresh ginger helps to give relief for the common cold.
  • Boiled ground jeera in water, filter and add a pinch of cardamom. Use this flavored water to gargle with as it has been known to eliminate bad breath and keep your mouth smelling fresh.
  • Water boiled with ground jeera and filtered, has been known to be given to lactating mothers to increase breast milk and reduces inflammation of the uterus.
  • Ayurvedic beliefs indicate Cumin has Aphrodisiac properties.

Cucumber Coolness

This is a fresh and delicious cold salad that complements the spiciness of Vindaloo dishes

  • 1 large cucumber, cut into small squares
  • 1 large apple, cut into small squares
  • 1 small tomato, cut into small squares
  • 1/2 small sweet red onion, finely chopped
  • 2 tbsp lemon juice
  • 2 tsp mint leaves, finely chopped
  • Pinch of salt
  • 2 Thai chilies, finely diced (optional for people who have not had enough of the heat!)

Mix all ingredients together in a bowl and serve with Vindaloo curry and rice


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