Ingredients

  • 2 tbsp curry powder
  • 2 tsp garam masala
  • 1-2 tsp chilli powder
  • 600g diced boneless skinless chicken (thigh is best)
  • 75g plain yoghurt
  • 2 tbsp sunflower or olive oil
  • 8 cloves garlic, thinly sliced (approx 40g)
  • 2 medium onion, thinly sliced (approx 300g)
  • 2 tbsp tomato purée (approx 30g)
  • 4 medium tomatoes, 2 finely chopped, 2 cut into 8 wedges (approx 300g)
  • 1/2 lemon

To serve

  • 1-2 red chilli, thinly sliced (optional)
  • 600g cooked brown rice
  • a little roughly chopped coriander

Method

  1. 1

    Mix the chicken with 1/2 the garlic, the yoghurt, a big pinch of salt and the curry powder

  2. 2

    Fry the onion in the oil for 10 minutes until soft and beginning to brown

  3. 3

    Add the remaining garlic, garam masala and chilli powder and cook for 1 minute until soft

  4. 4

    Add the chopped tomato, tomato purée and a pinch of salt and cook for 5 minutes until thick, then add the chicken and all the marinade, stir well. Add 150ml water and cover and cook for 20 minutes until the chicken is cooked through, adding a splash of water if it dried ou

  5. 5

    Add the tomato wedges and the lemon juice and cook for 5 minutes

  6. 6

    Serve with rice, and topped with the fresh red chilli and coriander if using. 

Nutritional Details

Each serving provides
  • Energy 2005kj 479kcal 24%
  • Fat 11.0g 16%
  • Saturates 1.9g 10%
  • Sugars 9.9g 11%
  • Salt 0.5g 8%

% of the Reference Intakes

Typical values per 100g: Energy 402kj/96kcal

Each serving provides

57.0g carbohydrate 6.1g fibre 35.0g protein Two of your 5 a day

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