Diet by Priyanka
Chicken in a smooth tomato gravy
Chicken cooked into a smooth tomato puree base with no curd and no cream. Per 100 g of cooked yield it is 135 kcal, 12.4 g protein and 5.8 g net carbohydrate, from a 500 g raw batch.
Why this dish works
Leaving the curd out solves the problem that ruins most home-made tomato gravies: it splits. Without dairy in the pan there is nothing to curdle, so the gravy stays smooth however hard it simmers.
It also drops the fat figure. At 6.2 g of fat per 100 g this is the lightest of the three chicken gravies on the site, which is why Priyanka reaches for it on plans where fat is being watched.
Puree the tomatoes instead of chopping them. Chopped tomato leaves skin and seeds in the gravy and never quite goes smooth.
What you need
From a 500 g raw batch, serving 6:
- 500 g chicken, curry cut
- 1 tbsp oil or ghee
- 4 medium tomatoes, pureed smooth
- 1 medium onion, chopped fine
- 1 tbsp ginger-garlic paste
- 1 tsp red chilli powder
- 1 tsp coriander powder
- ½ tsp turmeric
- ½ tsp garam masala
- Salt, to taste
- Coriander leaves, to finish
How to make it
Fry the onion in the oil until golden, then add the ginger-garlic paste and cook for a minute.
Add the tomato puree with the chilli powder, coriander powder, turmeric and salt. Cook it down on medium heat for eight to ten minutes, until it darkens and the oil separates. This is where the flavour is made.
Add the chicken and turn it in the masala for four or five minutes on high heat.
Cover and simmer on low for 25 minutes, adding a splash of water if it thickens too far. Finish with garam masala and coriander.
Nutrition per 100 g of cooked yield
| Calories | 135 kcal |
|---|---|
| Protein | 12.4 g |
| Fat | 6.2 g |
| Net carbohydrate | 5.8 g |
| Fibre | 1.2 g |
Figures are per 100 g of the finished dish, from a 500 g raw batch serving six, with no curd or cream added. Tomato and onion account for the carbohydrate.
Who this suits
The low fat figure makes this the chicken gravy of choice on a fatty liver plan, where the ghee in the other two matters.
It is also the one that reheats best, so it earns its place as a Sunday batch on a weight loss plan where weekday cooking is the bottleneck.
Have a question about this recipe?
Priyanka answers WhatsApp herself. Ask about ingredient swaps, portion size, or whether this dish suits what you are working on:
There is no charge for a question, and you will be talking to Priyanka, not an assistant.
More from Priyanka’s kitchen
Every published recipe is listed on the low-carb recipes page, with macronutrients listed for each.
If this one worked for you, these are close cousins from the same plans:
- Chicken in a thick red gravy
- Greek chicken salad bowl
- Grilled chicken with lemon and herbs
- Keema with cauliflower rice
Recipes work best inside a plan built around your history and your routine. To start there, book a Discovery Call with Priyanka.
These meals come from the same plans Priyanka builds for PCOS, thyroid, prediabetes and fatty liver support.
Written by Priyanka Chanana, nutritionist, practising since 2021. Nutrition support runs alongside medical care rather than replacing it.