PER SERVING | 377cals | PROTEIN 40g | CARBS 24.4g | FAT 12.1g | FIBRE 4.9g

Chicken dhansak-ish

SERVES 4 | PREP 15 mins | COOK 40 mins

Forget the myth that curries are unhealthy – we are big fans, so long as they are not accompanied by white rice, chapattis and potatoes! You can enjoy this lovely chicken, tomato and lentil curry guilt free.

• 2 tbsp coconut or canola oil
• 1 large onion, peeled and finely chopped
• 6 boneless, skinless chicken thighs (around 600g total weight), trimmed of fat and quartered
• 3 garlic cloves, peeled and finely grated
• 25g fresh root ginger, peeled and finely grated
• 2 tbsp medium Indian curry paste, such as tikka masala or rogan josh
• 1 × 400g can chopped tomatoes
• 1 chicken stock cube
• 100g dried red split lentils
• small handful freshly chopped coriander leaves
• lime wedges, to serve

COOK’S TIPS

If you don’t have any curry paste, use 1 ½ tablespoons curry powder, or a mix of spices, such as a teaspoon each of ground cumin, ground coriander, ground turmeric and chilli powder.

1. 1. Heat the oil in a large wide-based saucepan or flameproof casserole, add the onion and chicken and fry over a medium-high heat for 10 minutes, until the onion is well softened and beginning to brown, stirring regularly.
2. 2. Add the garlic, ginger and curry paste and cook for 1 minute more, stirring constantly.
3. 3. Tip the chopped tomatoes into the pan with 600ml water. Crumble in the stock cube and stir in the lentils. Season with salt and ground black pepper and bring to a simmer. Cover the pan loosely with a lid, reduce the heat and simmer gently for 30 minutes, until the chicken is tender and the lentils well softened. Stir regularly, especially towards the end of the cooking time.
4. 4. Scatter the coriander over the top and serve with lime wedges, cauli-rice (see page 208) and plenty of finely sliced steamed cabbage. Top each serving with a tablespoon of full-fat live Greek yoghurt, if you like, for an extra 20cals.