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I tried my hands today on spicy yogurt based chicken curry dish. It was surprisingly easy to make. Without much ado let me give you folks my recipe.

Here is the list of ingredients you will need:
01. Fat Free Plain Yogurt (2 servings)
02. Boneless, Skinless chicken breasts (1.2 lbs)
03. Tomatoes (2 medium sized)
04. Onion (1 large)
05. Garlic (3 - 4 cloves)
06. Jalapenos (1 medium)
07. Red chili powder (1 teaspoon)
08. Turmeric Powder (1/2 teaspoon)
09. MTR Chana Masala (1 Teaspoon)
10. Bay Leaves (2 - 3 nos)

Once you have all the ingredients, preparation is really a cinch. First of all let us prepare the marinade. In a large bowl,take about 2 servings of plain yogurt. In it add the dry spices, MTR chana masala, turmeric powder and Red chili powder and mix thoroughly. Add a little pinch of salt as well. Then cut the boneless, skinless chicken breasts into small bite size pieces. Put all the chicken into the yogurt marinade and leave it aside for 1 - 2 hours. In the meantime chop garlic cloves and jalapenos chili into small pieces. In a non stick pan heat 1 teaspoon oil (canola or vegetable oil would do, I used fat free canola cooking spray). When slightly hot, add the bay leaves then add the minced garlic and jalapenos into the pan and stir fry till garlic turns light golden in color. Chop the onions into fine pieces as well, add these into the pan. I kept the stove flame level to medium - Sim all the time. Then medium chop tomatoes and after a few minutes when the onions turn translucent, add it to the pan. Then add little bit of salt and keep on cooking this mix, stirring occasionally. After a few minutes of cooking, until the tomatoes become soft and starts breaking away, add the marinated chicken into the pan. Dump the whole marinade as well. Cook until the mixture comes to light boil. Stir occasionally. Then cover the pan and cook until chicken is done.

When the dish is done, pour it into a clean bowl and serve with rice or flat bread. Here is how my dish looked after it was done -

Calorie Value of the dish -

Chicken	750 Calories
Yogurt	300 Calories
Oil (I used calorie free cooking spray)	000 Calories
Dry Ingredients	000 Calories
Onions, Tomatoes, Garlic, Jalapenos	050 Calories

Total Dish Calories Count: 1100 Calores (generally would serve 4 persons)