• 2 tbsp sunflower oil
  • 1 large onion, finely chopped
  • 1 clove garlic, finely chopped
  • 3 cm piece of ginger, grated
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 0.5 tsp ground coriander
  • 2 chicken breasts, cut into 3cm cubes
  • 1 small butternut squash, peeled and cubed (prepared weight about 400g)
  • 1 red pepper, deseeded and chopped
  • 400 g can chopped tomatoes
  • 300 ml chicken stock (with no added salt)
  • 200 g basmati rice
  • 200 g spinach
  • 1 tsp garam masala (optional)
  • 2 tbsp full-fat natural yogurt


  1. 1

    Heat the oil in a large pan, then add the onion. Cook very gently for about 10 mins. Stir in the garlic and ginger and cook for a further 1 min.

  2. 2

    Add the spices and cook for 1 min, then add the chicken, squash and red pepper. Fry in the spices for about 3 mins.Tip in the tomatoes and stock, then simmer for 25-30 mins until the sauce has thickened and the chicken is cooked through.

  3. 3

    Meanwhile, cook the basmati rice according to the pack instructions.

  4. 4

    Stir the spinach into the curry to wilt, then add the garam masala, if using (leave out if you want a milder curry).

  5. 5

    Add the yogurt and cook for 1 min, then serve with the rice.


    Cook's tip: to freeze, cook the curry to the end of step 5. Set aside to cool completely, then freeze for up to 1 month. To serve, defrost overnight in the fridge before reheating until piping hot throughout. Finish with the yogurt and serve with cooked rice.

Nutritional Details

Each serving provides
  • Energy 3358kj 802kcal 40%
  • Fat 11.3g 16%
  • Saturates 2.1g 11%
  • Sugars 32.4g 36%
  • Salt 1.1g 18%

% of the Reference Intakes

Typical values per 100g: Energy 293kj/70kcal

Each serving provides

11.1g carbohydrate 1.2g fibre 4.9g protein

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