Bell pepper Chicken is another curry in a hurry. It’s homely, delicious and real fast food. The misconception about our South Asian curries world wide, specially among some confused diet gurus, is that they are loaded with calories and devoid of any healthy ingredients. Also curries are considered complicated to cook.

The truth is quite the opposite actually. How can something that has ginger, garlic, onion and turmeric as base ingredients be unhealthy, unless of course you load it up with oil! Ginger, garlic and onions are called the ‘three musketeers’ of the immune system. Turmeric is another powerful medicine with anti inflammatory and pain reducing characteristics. Cooked with good quality meat and fresh vegetables, they make the best possible meal.

A good curry is all about the right balance and combination of spices, and accurate cooking time. This Bell Pepper Chicken is mostly inspired by the balti style of cooking, a quick, mildly spiced, tomato and onion based curry. Adding stir fried onions and bell peppers to the chicken curry is such a simple thing to do but it gives enormous flavour boost to a routine meal. Stir frying onions and bell peppers first helps retain their crunch and colour.

Rustle up a delicious and healthy supper within 30 minutes with loads of peppery, sweet and sour flavours. You can add yellow and red bell peppers in the mix too, to make the curry look more appetising.

Ingredients:

1/2 kg boneless chicken, cut into bite sized cubes
2 onion, cut into cubes
4 bell peppers, cut into cubes
1 small onion, chopped
4 cloves garlic, finely chopped
1 inch piece ginger, finely chopped
4 tomatoes, pureed
1 teaspoon cinnamon powder
1 teaspoon coriander powder
1 teaspoon red chilli powder
1/2 teaspoon turmeric
1/2 teaspoon black pepper
1/4 cup desiccated coconut
salt to taste
2-3 tablespoons olive or sunflower oil
2 tablespoons lemon juice
Fresh coriander and green chilli peppers for garnishing

This Is What You Do:

Heat oil on medium heat in a deep frying pan. Add onion and bell pepper cubes. Fry for 2-3 minutes. Remove and set aside.

Add chopped onion to the same pan. Fry till golden. Add chicken, ginger and garlic. Sauté for 2-3 minutes to seal the juices in the meat.

Add all the dry spices, coconut, red chilli powder and salt.

Add tomato puree and a splash of water. Reduce heat and cover the pan. Cook for 10-12 minutes or till the chicken is cooked in tomato juices and the liquid is sufficiently reduced.

Add the stir fried onions and bell peppers back to the pan. Mix all the ingredients and cook uncovered another minute.

Remove from heat. Stir in lemon juice.

Serve hot garnished with fresh coriander and green chilli peppers.

Serve with plain rice or any flatbread.

Serves 4

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