PER SERVING | 305cals | PROTEIN 31g | CARBS 8g | FAT 16g | FIBRE 3g

Cardamom chicken

SERVES 4 | PREP 15 mins | COOK 30 mins

This is a gorgeous, creamy dish, delicately spiced and flavoured with cardamom.

• 2 tbsp olive, coconut or canola oil
• 1 large onion, peeled and finely chopped
• 2 large red capsicums, deseeded and cut into roughly 2cm chunks
• 8 cardamom pods, lightly crushed
• 5–6 boneless, skinless chicken thighs (around 550g total weight), trimmed of fat and quartered
• 20g fresh root ginger, peeled and finely chopped
• 1 tsp cumin seeds
• ½ tsp crushed dried chilli flakes
• 1 tsp garam masala
• 400ml chicken stock (made with 1 stock cube)
• 4 tbsp full-fat crème fraîche or double cream (around 50g)
• small handful fresh coriander leaves, to serve

1. 1. Heat the oil in a large frying pan, add the onion, capsicums and cardamom and fry over a fairly high heat for 5–6 minutes, or until the onions are browning, stirring occasionally.
2. 2. Add the chicken and ginger and cook for a further 3 minutes, stirring. Sprinkle over the cumin, chilli and garam masala and fry for 30 seconds more, stirring.
3. 3. Pour over the stock, season well and bring to a gentle simmer. Cook for 20 minutes, or until the chicken is tender and the sauce is well reduced, stirring occasionally.
4. 4. Add the crème fraîche and cook for a final 1–2 minutes, stirring.
5. 5. Serve topped with lots of coriander, roasted cauliflower (see page 209) and large portions of cooked green vegetables. (Try to avoid eating the cardamom pods.)