Chicken Balti is a vibrant, tomato-based curry from Birmingham, England, known for its quick cooking in a steel wok-like pan called a baltic. This version is packed with fragrant spices, tender chicken, and a rich sauce, all while keeping the calorie count reasonable. It’s a weeknight-friendly dish that delivers deep flavor without hours of simmering.
Ingredients
- 1 lb (450 g) boneless, skinless chicken thighs, cut into 1-inch pieces
- 2 tbsp (30 ml) vegetable oil
- 1 large onion, finely chopped (about 1 cup / 150 g)
- 3 cloves garlic, minced
- 1 tbsp (15 g) fresh ginger, grated
- 1 green chili, finely chopped (seeds removed for less heat)
- 1 tbsp (8 g) ground coriander
- 1 tsp (2 g) ground cumin
- 1 tsp (2 g) ground turmeric
- 1 tsp (2 g) paprika
- 1/2 tsp (1 g) garam masala
- 1 can (14 oz / 400 g) crushed tomatoes
- 1/2 cup (120 ml) chicken broth
- 1/2 cup (120 ml) plain yogurt (full-fat or low-fat)
- Salt to taste
- Fresh cilantro, for garnish
Instructions
- Heat the oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook until browned on all sides, about 5-6 minutes. Remove chicken and set aside.
- In the same pan, add the onion and cook until soft and golden, about 5-7 minutes. Add garlic, ginger, and green chili; cook for 1 minute until fragrant.
- Stir in the ground coriander, cumin, turmeric, paprika, and garam masala. Cook for 30 seconds, stirring constantly, to toast the spices.
- Add the crushed tomatoes and chicken broth. Scrape any browned bits from the bottom of the pan. Bring to a simmer and cook for 5 minutes.
- Return the chicken to the pan. Reduce heat to low, cover, and simmer for 10 minutes, or until the chicken is cooked through. Check that the internal temperature reaches 165°F (74°C) as the safe minimum per USDA FSIS guidelines.
- Stir in the yogurt. Simmer uncovered for another 5 minutes, until the sauce thickens slightly. Season with salt to taste.
- Garnish with fresh cilantro and serve hot.
Tips
- Yogurt curdling: To prevent the yogurt from curdling, take it out of the fridge 15 minutes before adding, and stir it into the sauce off the heat or over very low heat. Do not let the sauce boil after adding yogurt.
- Spice level: Adjust the green chili and paprika to control heat. For a milder version, omit the chili and use sweet paprika.
- Chicken thighs vs breast: Thighs stay juicier and more flavorful, but chicken breast works too. If using breast, reduce the initial cooking time by 2 minutes to avoid dryness.
- Make it richer: For a creamier texture, substitute half the yogurt with heavy cream or coconut milk. This will add about 50-80 calories per serving.
Serving Suggestions
Serve the chicken balti with steamed basmati rice (about 1 cup cooked per person) or warm naan bread. A side of cucumber raita (yogurt with cucumber and mint) and a fresh green salad balance the heat. For a lower-carb option, serve with cauliflower rice.
Variations
- Vegetable Balti: Replace chicken with 2 cups (300 g) of mixed vegetables like bell peppers, cauliflower, and peas. Cook them in step 5 for only 5-7 minutes, until tender-crisp.
- Lamb Balti: Use 1 lb (450 g) of lamb stew meat instead of chicken. Brown it longer (8-10 minutes) and simmer for 20 minutes in step 5, until tender.
- Add spinach: Stir in 2 cups (60 g) of fresh spinach at the end and let it wilt for 2 minutes. This adds nutrients and color.
Storage and Reheating
Refrigerate leftovers in an airtight container within 2 hours of cooking. It will keep for up to 3 days. To reheat, warm gently in a saucepan over medium-low heat, adding a splash of water or broth if the sauce is too thick. Alternatively, microwave in 30-second bursts, stirring in between, until piping hot (165°F / 74°C). Freeze for up to 3 months; thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
How many calories are in this chicken balti? Each serving (about 1.5 cups) contains approximately 320-380 calories, depending on the yogurt fat content and oil used. The exact count varies with portion size and specific brands.
Can I make it dairy-free? Yes, replace the yogurt with coconut yogurt or full-fat coconut milk. The coconut will add a slight sweetness and richness, altering the flavor but still delicious.
Is balti supposed to be dry? Traditional balti is often drier than a typical curry, with a thick sauce that clings to the meat. This recipe yields a moderately thick sauce; simmer longer uncovered if you prefer it drier.
Can I use store-bought curry paste? You can, but the calorie count will increase (about 50-100 calories per serving) and the flavor will be different. If using paste, skip the ground spices and use 2 tablespoons of paste in step 3.
Why is my yogurt curdling? Curdling happens when yogurt is added to a boiling sauce or when the sauce is too acidic. Always temper the yogurt by stirring a ladleful of hot sauce into it before adding, and keep the heat low.
What is the best pan to use? A traditional balti pan is a heavy, steel wok. A cast-iron or stainless steel skillet works well too. Avoid non-stick if you want a bit of charring, which adds flavor.
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More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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