Pollo Madras | Apto para adelgazar y Weight Watchers

Ingredients

• 500 gdiced chicken breast
• 2 mediumonions, peeled and diced
• 1green chilli, deseeded and diced
• 4garlic cloves, peeled and crushed
• 2 cmginger, peeled and finely grated
• 400 gchopped tomatoes
• 200 mlboiling water
• 1chicken stock cube
• 2 tbsptomato purée
• 1 tbspgaram masala
• 2 tspground cumin
• 2 tspground coriander
• 1 tspturmeric
• 1 tspmild chilli powder
• 1 tspwhite granulated sweetener
• 1 tspcider vinegar
• 10 gfresh coriander
• to tastelow-calorie cooking spray

Instructions

1. 1

   Fry onion and garlic

   Coat a frying pan with low-calorie cooking spray and place it over a medium heat. Add the onions and garlic and fry for 5 minutes.

2. 2

   Add spices and chicken

   Add the chilli and ginger and fry for another 5 minutes. Stir in all the spices and cook for 1 minute, until fragrant. Add the chicken and fry for 4 minutes, until browned on all sides.

3. 3

   Mix the stock

   Add the stock cube, tomato purée, cider vinegar and sweetener to the boiling water, then stir to combine.

4. 4

   Add the tomatoes

   Pour the stock mixture and chopped tomatoes into the pan and stir.

5. 5

   Simmer the curry

   Bring the mixture to the boil, then reduce the heat and simmer for 15 minutes. The sauce should have thickened and the chicken should be cooked through.

6. 6

   Finish and serve

   Sprinkle the fresh coriander over the curry and serve with an accompaniment of your choice.

What is chicken Madras?

Madras is a name commonly used on British curry-house menus for a boldly spiced, often hot curry. This version uses chicken breast in a tomato-based sauce, with garam masala, cumin, coriander and chilli powder building its flavour.

The method keeps things straightforward: soften the aromatics, toast the spices briefly, then simmer the chicken in the tomato and stock mixture. Fresh coriander at the end gives the finished curry a fresh lift.

Nutrition and macros by portion

The nutrition label shows one serving as written: 202 calories, 26g protein, 15g carbs, 3g fat.

Chicken breast is the main source of protein, while the tomatoes and onions contribute carbohydrates. The cooking spray keeps added fat low; a serving of rice or fried sides will add more carbohydrates and fat to the plate, so pair the curry with a portion of vegetables if you want a more balanced meal.

Build the flavour base

Onion and garlic: Fry them over medium heat for the full 5 minutes so they soften and begin to flavour the pan without rushing them.

Ginger and chilli: Add these next and cook for another 5 minutes. Removing the chilli seeds makes the chilli less intense, while the chilli powder still brings warmth.

Toast the spices briefly

Spice blend: Garam masala, cumin, ground coriander and turmeric give the sauce its rounded, earthy character. Stir them through the aromatics for 1 minute, just until fragrant.

Chicken: Brown the diced breast for 4 minutes before adding the liquid. This gives the pieces colour on the outside; they finish cooking during the simmer.

Make a balanced tomato sauce

Stock mixture: Dissolve the stock cube in the boiling water, then mix in the tomato purée, vinegar and sweetener. Combining these separately makes it easier to distribute them through the pan.

Tomatoes: Chopped tomatoes provide the sauce's body and acidity. The small amount of sweetener and cider vinegar rounds out the tomato flavour rather than making the curry sweet or sharp.

Check the simmer and doneness

Gentle heat: Once the curry comes to the boil, lower the heat and simmer it for 15 minutes. Keep it bubbling gently so the sauce can thicken without catching on the bottom of the pan.

Chicken: Cut into a larger piece to check that it is cooked through, with no pink centre. If the sauce thickens before the chicken is ready, lower the heat and continue cooking until done.

Choose what to serve alongside

Rice: Pilau or plain rice works well for soaking up the tomato sauce. For a fuller spread, serve with samosas or onion bhajis, as suggested in the recipe description.

Fresh finish: Add the coriander just before serving so its flavour stays bright. A simple vegetable side can also bring freshness and contrast to the warm spices.

Recipe notes & tips

• Dice the chicken into similarly sized pieces so they cook at a similar rate.
• Measure the spices before you start, as they go into the pan together.
• Cook the spices for just 1 minute, stopping when they smell fragrant.
• Stir the sauce as it simmers to prevent it catching on the bottom of the pan.
• Add the fresh coriander at the end rather than simmering it in the sauce.

Variations

• Make it hotter: Leave some chilli seeds in or increase the chilli powder to suit your taste.
• Use chicken thighs: Swap in diced boneless thighs and check that they are cooked through before serving.
• Add vegetables: Stir in vegetables such as peppers during the simmer, allowing time for them to become tender.
• Serve with rice: Choose plain or pilau rice to accompany the tomato sauce.
• Add a fresh side: Serve with a crisp salad or cooked vegetables for contrast.

Common mistakes to avoid

• Rushing the onions: They need the full 5 minutes to soften; keep the pan over medium heat.
• Burning the spices: Cook them for only 1 minute and stir constantly until fragrant.
• Crowding the chicken: Use a pan large enough for the pieces to brown rather than steam.
• Boiling hard throughout: Reduce the heat after bringing the curry to the boil so the sauce simmers gently.
• Serving chicken too soon: Check a larger piece is cooked through before taking the pan off the heat.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 2 days. Reheat until piping hot throughout, adding a splash of water if the sauce has thickened; avoid reheating more than once.

Frequently asked questions