Neil and Allyson’s speedy chicken curry

SERVES 4

PER SERVING

224 CALORIES

5.6G FAT

PREPARATION TIME 10 MINUTES

COOKING TIME 20 MINUTES

1 red onion, chopped

1 garlic clove, crushed

1 teaspoon cumin seeds

1 teaspoon ground turmeric

1 teaspoon garam masala

½ teaspoon chilli paste

1 teaspoon ground ginger

4 × 175g skinless chicken breasts, cut into chunks

1–2 teaspoons vegetable stock powder

1 × 400g can plum tomatoes, blended

2 tablespoons 3% fat natural yogurt

1 tablespoon chopped fresh coriander, plus extra for garnishing

freshly ground black pepper

1 Heat a non-stick frying pan, and dry-fry the onion and garlic until soft. Add the spices and cook for 1–2 minutes.

2 Add the chicken chunks and move them round the pan to coat with the spices. Once the chicken has changed colour, add the vegetable stock powder and blended tomatoes, and season with black pepper. Simmer gently for 20 minutes until the chicken is cooked.

3 Just before serving, remove from the heat and stir in the yogurt and chopped coriander. Garnish with fresh coriander.

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TIP If freezing this dish, don’t add the yogurt until you’re ready to serve

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