To reduce fat and calories in curries like Korma or Butter Chicken while maintaining creaminess, substitute heavy cream with a blend of Greek yogurt and cashew cream, and use lean protein sources.
Making a healthier curry involves several strategic substitutions and adjustments to the traditional recipe. Here's a breakdown:
Reduce Fat in the Base: Start by using less oil or ghee when sautéing onions and spices. You can even use a non-stick pan and a little vegetable broth to prevent sticking.
Lean Protein: Opt for lean protein sources like chicken breast (skinless), turkey breast, or even tofu. Trim any visible fat before cooking.
Creamy Substitute: The key to a rich curry is the creamy element. Instead of heavy cream, try a blend of plain Greek yogurt (full-fat or low-fat, depending on your preference) and cashew cream. To make cashew cream, soak raw cashews in hot water for at least 30 minutes, then blend them with fresh water until smooth and creamy. This adds richness and thickness without the high saturated fat content of cream.
Thickeners: If the curry is too thin, use a cornstarch slurry (cornstarch mixed with cold water) to thicken it. Add it gradually until you reach the desired consistency.
Vegetable Boost: Incorporate more vegetables like spinach, cauliflower, or bell peppers to add bulk and nutrients without significantly increasing calories.
Spice it Up: Don't skimp on the spices! They add flavor and depth, making the dish satisfying even with fewer calories. Use plenty of ginger, garlic, turmeric, cumin, coriander, and chili powder.
When using yogurt, temper it before adding it to the hot curry to prevent curdling. Mix a spoonful of the hot curry sauce into the yogurt to gradually raise its temperature before stirring it into the main pot.