SERVES 4
PER SERVING
415 CALORIES
5.6G FAT
PREPARATION TIME 10 MINUTES
COOKING TIME 20 MINUTES
200g (dry weight) basmati rice
3 × 150g skinless chicken breasts, sliced
1 red onion, chopped
2 garlic cloves, crushed
2–3 teaspoons curry powder
150ml vegetable stock
1 tablespoon plain flour
300ml semi-skimmed milk
2 tablespoons low-fat yogurt
1 tablespoon chopped fresh coriander to garnish
salad leaves to serve
1 Preheat a non-stick wok. Put the rice in a pan of boiling water to cook while you prepare the chicken.
2 Add the chicken to the hot wok and lightly brown on all sides.
3 Add the onion and garlic and stir in the curry powder, and cook until the onion is brown.
4 Add 2 tablespoons of the vegetable stock, then stir in the flour and cook out for 1 minute before gradually stirring in the milk and the remaining stock. Simmer for 10 minutes, then remove from the heat and stir in the yogurt.
5 Drain the rice and arrange on serving plates.
6 Sprinkle the coriander over the chicken and spoon on to the rice. Serve with salad leaves.
TIP Remember not to add the yogurt until the wok is off the heat as it will curdle if boiled
