Ingredients

  • 700g boneless, skinless chicken thighs
  • 3 tbsp oil 
  • 2 medium onion - 1 ½ finely chopped, ½ thinly sliced 
  • 5 cloves garlic, finely chopped
  • 1 tbsp finely grated fresh ginger
  • 1 tbsp tomato puree
  • 2 bay leaves
  • 6 green cardamom pods
  • 1 stick cinnamon
  • 1-2 tsp chilli powder
  • 100g low fat yogurt 
  • 4 whole red chilli
  • 2 tomatoes, cut into wedges
  • 2 tbsp garam masala 

To serve

  • 2 plain naan (or use 4 fat-free chapati) 
  • ½ small bunch coriander, finely chopped 

Method

  1. 1

    Mix the chicken with the yoghurt and spices and put to one side. 

  2. 2

    Fry all the whole spices and the whole chilli in the oil for 30 seconds until fragrant, then add the chopped onion and cook for 10-20 minutes, stirring a couple of times until soft and lightly golden.

  3. 3

    Add the garlic, ginger, a pinch of salt and ground spices with the tomato puree and cook, stirring a few times for 30 seconds. Add the chicken and yogurt to the pan and stir until it becomes creamy. 

  4. 4

    Add 200ml water and cook for 35 minutes until the chicken is tender, adding a pinch of salt to taste.  

  5. 5

    Add the tomatoes and cook for 5 minutes until softened but still holding their shape. 

  6. 6

    Warm the naan breads according to the packet instructions. 

  7. 7

    Meanwhile, rub a pinch of salt into the sliced onion, then rinse and allow to drain. Serve topped with the salted onion and coriander and with the warmed breads on the side.

Nutritional Details

Each serving provides
  • Energy 3224kj 770kcal 39%
  • Fat 15.0g 21%
  • Saturates 2.1g 11%
  • Sugars 13.0g 14%
  • Salt 1.5g 25%

% of the Reference Intakes

Typical values per 100g: Energy 544kj/130kcal

Each serving provides

17.0g carbohydrate 1.9g fibre 9.0g protein

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