Ingredients

  • 2 onions - finely chopped
  • 2 cloves garlic - crushed
  • 4cm piece ginger - peeled and chopped
  • 1 tsp oil/spray of Frylight
  • 1/2 tsp turmeric
  • 1/2 tsp ground cumin
  • 2 tsp garam masala
  • 1 tsp Kashmiri chilli powder (more if you prefer a little heat)
  •  2 cardamom pods - bashed
  • 1 cinnamon stick
  • 1 red chilli - deseeded and finely chopped
  • 1 bay leaf
  • 3 chicken breasts - cubed
  • 1 low-salt chicken stock cube - with 400mls boiling water
  • 400g can of cherry tomatoes
  • 400g can of chickpeas - drained
  • 1 tbsp tomato puree
  • 40g bunch of coriander
  • (optional) sprinkling of nigella seeds to serve
  • (optional) 1 tbsp yogurt

Method

  1. 1

    Into a heated pan, spray with the 1 squirt of the oil spray, or add a tsp of oil, add the onion, garlic & ginger, cook over a gentle heat for 3 mins

  2. 2

    Add the spices, red chilli & bay leaf, along with a spoonful of water, and cook for a few more mins, stirring, until the aromas are released

  3. 3

    Increase the heat a little, add the chicken, stirring, until the chicken is sealed all over, and starting to colour a little

  4. 4

    Add the stock, water, tomatoes, cherry tomatoes, tomato puree, chickpeas, cover the pan, reduce the heat, and cook for around 15-20 mins, until the chicken is cooked through. 

  5. 5

    Before serving, stir half the coriander leaves through the curry, reserving the remainder to scatter over the curry.
    Serve with the lemon wedges to squeeze over, and if using, a spoonful of yoghurt, and a sprinkle of nigella seeds. Goes great with a side of rice. 

Nutritional Details

Each serving provides
  • Energy 1348kj 322kcal 16%
  • Fat 7.9g 11%
  • Saturates 1.0g 5%
  • Sugars 13.0g 14%
  • Salt 1.1g 18%

% of the Reference Intakes

Typical values per 100g: Energy 272kj/65kcal

Each serving provides

25.0g carbohydrate 8.2g fibre 33.4g protein Three of your 5 a day

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