Ingredients

For the chicken marinade

  • 75g low-fat natural yogurt
  • 3-inch piece ginger, finely chopped
  • 3 cloves garlic, crushed
  • 1 red chili, finely chopped
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp garam masala
  • ½ lemon, juiced
  • 650g chicken breasts, cut into 3cm cubes

For the sauce

  • 20g butter
  • 1 large onion, finely sliced
  • 3-inch piece ginger, finely chopped
  • 3 cloves garlic, crushed
  • 400g tin chopped tomatoes
  • ½ tsp smoked paprika
  • 1 tsp fenugreek
  • ½ tsp garam masala
  • ¼ tsp chilli powder
  • 2 tbsp tomato purée
  • 1 tbsp vegetable oil
  • 50g low-fat yogurt
  • 14g fresh coriander, roughly chopped

To serve

  • 240g basmati rice

Method

  1. 1

    Combine all the marinade ingredients and coat the chicken breasts. Leave for 30 minutes to marinade in the fridge.

  2. 2

    Meanwhile, melt the butter in a large pan over a medium heat and soften the onion in it for 20 minutes, until golden brown and completely soft. Add the ginger and garlic, then stir through the chopped tomatoes with the smoked paprika, fenugreek, garam masala, chilli powder and tomato purée. Add 300ml water and simmer for 20 minutes, until thickened.

  3. 3

    Heat a pan with the vegetable oil. Add the chicken pieces and fry for 5-6 minutes until brown all over. You may need to do this in two batches. 

  4. 4

    Add the browned chicken to the curry sauce and simmer for 10 minutes with the lid on. Stir through the yogurt and coriander. Meanwhile, cook the rice according to the instructions on the packet. Serve the chicken with the basmati rice. 

Nutritional Details

Each serving provides
  • Energy 2269kj 542kcal 27%
  • Fat 10.2g 15%
  • Saturates 3.7g 19%
  • Sugars 11.4g 13%
  • Salt 0.46g 8%

% of the Reference Intakes

Typical values per 100g: Energy 427kj/102kcal

Each serving provides

61.2g carbohydrate 4.6g fibre 49.7g protein

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