Chicken curry

Preparation 15 minutes

• Olive oil or vegetable oil
• (1 tbsp)
• 1 large onion, chopped
• 2 cloves of garlic,
• finely chopped
• 1 large tomato, chopped
• Tomato purée (1 tbsp)
• 1 medium chilli, chopped
• Chilli, coriander,
• cumin and turmeric
• powder (¼ tsp of each)
• Chicken breast, chopped
• (250g/9oz)
• Natural yoghurt (1 tbsp)
• Black pepper to taste
• Basmati rice (130g/4½oz)
• Cauliflower (160g/5½oz)
• 1 cube of ginger (10mm/
• ½ inch), finely chopped
• Fresh coriander (1 tbsp)

Cooking 45 minutes

1. Heat the oil in a large, non-stick saucepan or frying pan, and fry the onions until soft. Add the garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes. Then add two tablespoons of water and allow to reduce.
2. Add the chicken and cook for 10–15 minutes on medium heat. Then add in the yoghurt, stirring slowly. Season with black pepper and simmer for a further 5–10 minutes.
3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.
4.  Garnish the curry with ginger and coriander, and serve with rice and cauliflower.

Nutritional information

Energy 471.6kcal

Protein 35.2g

Total fat 26.5g (of which saturates 12.8g)

Carbohydrate 24.8g

Fibre 1g