This Pinch of Nom Chicken Balti is a lighter take on the classic British-Indian curry, known for its rich, tangy tomato sauce and aromatic spices. It delivers all the deep, warming flavors of a traditional balti—think garam masala, cumin, and fresh ginger—without the heavy cream or excessive oil. Perfect for a satisfying weeknight dinner, this dish is surprisingly simple to make and pairs beautifully with rice or flatbreads.
Ingredients
- 1 tbsp (15 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 lb (450 g) boneless, skinless chicken breast, cut into 1-inch (2.5 cm) pieces
- 1 tbsp (8 g) garam masala
- 2 tsp (4 g) ground cumin
- 2 tsp (4 g) ground coriander
- 1 tsp (2 g) turmeric
- 1/2 tsp (1 g) chili powder (adjust to taste)
- 1 can (14 oz / 400 g) chopped tomatoes
- 1/2 cup (120 ml) chicken broth (low-sodium)
- 2 tbsp (30 g) tomato paste
- 1 red bell pepper, sliced (about 1 cup / 150 g)
- 1/2 cup (120 ml) plain Greek yogurt (0% fat for slimming)
- Fresh cilantro, chopped, for garnish
- Salt and pepper to taste
Instructions
- Heat the oil in a large, deep skillet or wok over medium-high heat. Add the onion and cook, stirring, until soft and golden, about 5 minutes.
- Add the garlic and ginger, and cook for another minute until fragrant.
- Add the chicken pieces and cook until they are no longer pink on the outside, about 5-7 minutes. The chicken does not need to be cooked through yet.
- Stir in the garam masala, cumin, coriander, turmeric, and chili powder. Cook for 1 minute, stirring constantly, to toast the spices.
- Add the chopped tomatoes, chicken broth, and tomato paste. Stir well to combine, scraping up any browned bits from the bottom of the pan.
- Bring the sauce to a simmer, then reduce the heat to medium-low. Cover and let it cook for 15 minutes, stirring occasionally.
- Add the sliced red bell pepper and continue to cook, uncovered, for another 10 minutes, until the sauce has thickened slightly and the chicken is cooked through. The chicken is safe to eat when it reaches an internal temperature of 165°F (74°C) as measured with a food thermometer, which is the USDA FSIS safe minimum for poultry.
- Remove the pan from the heat and stir in the Greek yogurt. Season with salt and pepper to taste.
- Garnish with fresh cilantro and serve hot.
Tips
- Yogurt is key: Use full-fat or Greek yogurt that is at room temperature before adding to the hot curry to prevent curdling. If you are dairy-free, use a coconut-based yogurt or omit it entirely—the curry will still be delicious.
- Spice level: Adjust the chili powder to your heat preference. For a milder dish, use 1/4 teaspoon; for extra heat, add a finely chopped green chili with the garlic and ginger.
- Make it vegetarian: Swap the chicken for 1 can (15 oz / 425 g) of chickpeas, drained and rinsed, or 1 lb (450 g) of firm tofu, cubed. If using tofu, press it dry and pan-fry it before adding to the sauce for better texture.
- Common mistake: Don’t skip toasting the spices. This step releases their essential oils and deepens the flavor. Also, avoid cooking the yogurt at a high heat—always add it at the end over low heat or off the heat.
Serving Suggestions
Serve this chicken balti with steamed basmati rice or warm naan bread to soak up the flavorful sauce. For a low-carb option, try cauliflower rice. A side of cucumber raita (cucumber, yogurt, and mint) adds a cool contrast to the warm spices.
Variations
- Vegetable Balti: Add 1 cup (150 g) of cauliflower florets and 1/2 cup (75 g) of frozen peas along with the bell pepper for a hearty vegetable version.
- Lamb Balti: Substitute the chicken with 1 lb (450 g) of lean lamb, cut into cubes. Cook the lamb a few minutes longer until browned before adding the spices.
- Creamier Sauce: For a richer, restaurant-style curry, add 1/4 cup (60 ml) of heavy cream or coconut milk instead of the Greek yogurt, or in addition to it.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator within 2 hours of cooking. The curry will keep for 3-4 days. To reheat, place in a saucepan over medium heat, stirring occasionally, until piping hot throughout (165°F / 74°C). You can also microwave individual portions on high for 2-3 minutes, stirring halfway. The sauce may thicken upon standing; add a splash of water or broth when reheating to loosen it. This curry also freezes well for up to 3 months—thaw overnight in the fridge before reheating.
Frequently Asked Questions
Can I use chicken thighs instead of breast? Yes, boneless, skinless thighs work great and are more forgiving—they stay moist even if slightly overcooked. Just adjust the cooking time slightly, as thighs may take a few minutes longer to reach the safe internal temperature of 165°F (74°C).
What is a balti, anyway? A balti is a type of curry that originated in Birmingham, England, in the 1970s, named after the steel wok-like pan it is cooked and served in. It is characterized by its thick, tangy sauce and use of fresh ginger and garlic.
Can I make this in a slow cooker? Yes, brown the chicken and onions first, then transfer everything except the yogurt and bell pepper to the slow cooker. Cook on low for 4-6 hours, add the bell pepper in the last 30 minutes, and stir in the yogurt at the end.
Why did my yogurt curdle? Curdling usually happens when the yogurt is added to a boiling hot sauce or is low-fat. To prevent this, always use Greek yogurt (which has more protein and is less prone to curdling), let it come to room temperature, and stir it in after removing the pan from the heat.
Is this curry spicy? It has a mild to medium heat, depending on the chili powder you use. The spices are aromatic rather than fiery, making it family-friendly. You can always add more chili at the end if you prefer extra heat.
Can I use fresh tomatoes instead of canned? Absolutely. Use about 1 1/2 cups (about 3 medium) of chopped fresh tomatoes. You may need to simmer the sauce a little longer to reduce the liquid, as fresh tomatoes have more water content.
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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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