Chicken Balti
A delicious and flavourful
white meat recipe.
Recipe created by Aramark.
Serves four
- 400 g boneless, skinless chicken thigh meat (cut into 8 equal pieces)
- 50 g Madras spice paste
- 100 g Red pepper (chopped)
- 150 g Chopped tomatoes
- 2 g Fresh coriander (chopped)
- Large onion (diced)
- Fresh mint (chopped)
- 4 tsp Flour
- 20 ml olive oil
- 100 ml Water
Nutritional information
Per serving: 260 Kcal
Environmental Impact
Per serving:
448 grams CO2 equivalence - carbon footprint
620 litres - water footprint
This recipe’s environmental sustainability level is: Good.
To eat sustainably at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
Heat the oil in a pan over medium heat. Add the onions and cook until browned. Toss the chicken in the flour and ensure it is well covered.
Add the madras spice paste and coated chicken, fry for approximately 5 minutes to cook out the spices, occasionally adding a little water to prevent sticking to the bottom of the pan.
Add the mint, half the coriander, tomatoes and pepper, bring to a boil and cook for a further 5 minutes.
Add the water, bring to a boil, reduce to a brisk simmer and cook for 10-15 minutes or until the chicken is cooked through and the sauce is of the right flavour and consistency.
The Chef’s Advice
For a stronger or milder sauce, the madras spice paste can be increased or reduced by 50 g.
Nutritional Advice
For a healthy and sustainable diet, eat plenty of plant-based foods such as vegetables, fruits, pulses and whole grains.
Environmental Advice
Reduce your consumption of meat, especially red and processed meat.
Poultry are lower impact protein sources than red meat. To increase the sustainability of the dish, opt for organic or pasture-raised chicken whenever possible.
