Roti Jala with Chicken Curry (lean)

0/4

Work top to bottom — prep ahead while timers run

Gather everything first, then follow the steps

Protein· 2

  • 1 egg (beaten into the batter)40g
  • 90 g chicken breast (cubed)90g

Carbs· 1

  • 55 g plain wheat flour55g

Vegetables· 2

  • 30 g red onion (chopped)30g
  • 6 g garlic (minced)6g

Sauces· 1

  • 35 g lite coconut milk35g

Spices· 3

  • 1 g turmeric (½ tsp)(staple)1g
  • 5 g curry powder (1 tbsp)5g
  • pinch of salt(staple)2g

Fats & oils· 1

  • 5 g cooking oil (1 tsp)(staple)5g
  1. 5 min · hands-free

    Cube the chicken breast and marinate with 1 tsp curry powder and a pinch of salt for 5 min; whisk the flour, egg and turmeric with ~120 ml water into a thin batter.

    Why? Splitting the curry powder in two — this half marinating the chicken — drives the spice into lean breast so it isn't bland; the batter must be thin enough to trail into a fine lacy net.

    Tip: Sieve the batter once so it trails in smooth, unbroken lines.

    05:00

    Next up:Warm a non-stick pan without oil, pour the batter through a roti jala mould or squeeze bottle in circles to form the net, cook each 1 min and fold into a triangle.

  2. Warm a non-stick pan without oil, pour the batter through a roti jala mould or squeeze bottle in circles to form the net, cook each 1 min and fold into a triangle.

    Why? Each net uses only a whisper of batter and no frying oil, so one crepe is very light; the traditional version brushes ghee or pours thick batter, doubling the calories.
    Watch out: Too hot a pan crisps and cracks the net — keep the heat medium-low so the crepes stay foldable.

    Next up:In another pan, heat 1 tsp oil and sauté the onion and garlic over medium heat, add the remaining curry powder and fry 30 sec until fragrant.

  3. In another pan, heat 1 tsp oil and sauté the onion and garlic over medium heat, add the remaining curry powder and fry 30 sec until fragrant.

    Why? Curry powder must be bloomed in oil to release its fat-soluble aroma compounds — this step's fragrance carries the curry far better than adding more coconut milk later.

    Tip: Cook the onion until translucent so the curry base tastes sweet, not raw.

    Next up:Add the marinated chicken and fry until it turns white, pour in ~100 ml water and simmer 6 min, then stir in the lite coconut milk and cook gently 2 min; serve with the roti jala.

  4. 6 min · hands-free

    Add the marinated chicken and fry until it turns white, pour in ~100 ml water and simmer 6 min, then stir in the lite coconut milk and cook gently 2 min; serve with the roti jala.

    Why? Simmering the chicken in water first, then adding lite coconut milk for only 2 min at the end, keeps the coconut from splitting into oil — late addition holds the aroma without leaching extra fat.

    Tip: Two roti jala with this curry is a balanced portion — add half a bowl of veg for extra fullness.

    06:00