For the chicken curry

  • 1 tbsp vegetable oil
  • 1 small onion, chopped
  • 2 cloves garlic, chopped
  • 1 tsp grated ginger
  • 1 red chilli, seeds in, chopped
  • 2 tsp cumin
  • 2 tsp ground coriander
  • 1 tsp turmeric
  • ½ tsp chilli powder
  • 615g boneless, skinless chicken thighs, cut into bite-sized chunks
  • 400g tin chopped tomatoes

For the saag paneer

  • 2 tbsp oil
  • 225g paneer, cut into 1cm chunks
  • 200g baby spinach
  • 1 small onion, finely sliced
  • 2 cloves garlic, finely chopped
  • 1 tsp garam masala

For the raita

  • 150g low-fat natural yogurt
  • ¼ cucumber, grated


  1. 1

    Heat the vegetable oil over a medium heat, then add the onion, garlic, ginger, chilli and spices and cook for 3 minutes. Add the chicken and chopped tomatoes and 100ml water. Bring to the boil, then reduce to a simmer, cover the pan with a lid and cook for 10 minutes. Remove the lid and cook for a further 5 minutes. Season to taste.

  2. 2

    Meanwhile, heat 1 tbsp oil in a large, non-stick frying pan and fry the paneer over a medium-low heat on all sides until golden. Remove and set aside. Add the remaining oil to the pan, then the spinach. Cook until just wilted, remove to a chopping board and leave to cool slightly, then chop.

  3. 3

    Add the onion and garlic to the pan and cook for 7 minutes until soft and golden. Add the paneer and chopped spinach back to the pan, along with the garam masala. Heat for 1 minute, then set aside. 

  4. 4

    Combine the yogurt and cucumber in a small bowl with a pinch of salt and pepper. Serve the curry with the saag paneer and raita.

Nutritional Details

Each serving provides
  • Energy 1604kj 383kcal 19%
  • Fat 18.2g 26%
  • Saturates 5.5g 28%
  • Sugars 9.1g 10%
  • Salt 0.6g 10%

% of the Reference Intakes

Typical values per 100g: Energy 448kj/107kcal

Each serving provides

2.8g carbohydrate 2.5g fibre 49.9g protein

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