Chicken and vegetable balti
Try this chicken and vegetable balti for a curry that is quick and easy to prepare.
As part of an Intermittent plan, 1 serving provides: 1 of your 3 daily low-dairy 2 of your 6 daily vegetable portions This meal provides 341, 40g and 30.5g (of which 20.5g sugars), 6g (of which 1.5g saturates), 9g and 0.6g salt per portion.
- calorie controlled cooking oil spray
- 1 medium onion, thinly sliced
- 4 chicken thighs, boned and skinned
- 1 red pepper, deseeded into 3cm/1in chunks
- 1 yellow pepper, deseeded into 3cm/1in chunks
- 1 tbsp cornflour
- 150g/5½oz free natural yogurt
- 1 tbsp medium or mild curry powder
- 2 garlic cloves, thinly sliced
- 227g/8oz tin chopped tomatoes
- 3 heaped tbsp finely chopped fresh coriander, plus extra to garnish
- freshly ground black pepper
- Spray a large, deep, non-stick pan or wok with oil and place over a medium. Add the onion and cook for five minutes stirring regularly until well softened and lightly browned.
- Meanwhile trim all the visible off the chicken thighs, each one into four pieces and season with black pepper.
- Add the chicken and peppers into the pan with the onion and cook for three minutes, turning occasionally.
- Meanwhile, in a small bowl, mix the cornflour with 2 tablespoons cold water and stir in the yoghurt until thoroughly mixed.
- Sprinkle the curry powder over the chicken and vegetables add the garlic and cook for 30 seconds.
- Tip the tomatoes into the pan, add the yoghurt mixture, 150ml/3½fl oz of water and coriander.
- Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally until the chicken is tender and the sauce is thick. Season with freshly ground black pepper to taste and garnish with coriander
Easy chicken korma
This chicken korma is full of flavor and exciting ingredients but is quick and easy to prepare, making it an ideal midweek dinner. It is also great for a low-calorie meal option.
Each serving provides 499, 46g, and 53g (of which 7.5g sugars), 10g (of which 3.5g saturates), 6g fibre and 1.3g salt.
- 4 boneless, skinless chicken breasts (each weighing about 150g/5½oz), into 2.5cm/1in chunks
- 2 tbsp sunflower or vegetable oil
- 25g/1oz butter
- 2 onions (350g/12oz total weight), coarsely grated or very finely chopped
- 2 garlic cloves, crushed or finely grated
- 25g/1oz fresh root ginger, peeled and finely grated
- 2 tbsp medium or mild curry powder
- 1 tsp ground turmeric
- 1 tbsp mango chutney
- 75g/2¾oz red split lentils
- 800ml/1½ pints chicken stock, made with 1 stock cube
- 3 tbsp single cream
- freshly ground black pepper
- 160g/5¾oz basmati rice, to serve
- Season the chicken generously with pepper.
- 1 tablespoon of the oil a large, non-stick pan. the chicken over a medium–high for 4–5 minutes, turning occasionally. Set aside.
- Place the remaining oil butter and onions in a large non-stick saucepan and cook over a medium heat for 8–10 minutes, or until the onions are well softened and lightly browned. Stir in the garlic, ginger, curry powder and turmeric and cook for a few seconds more, stirring constantly.
- Add the mango chutney, lentils and stock to the spiced onions and bring to a simmer. Cook, stirring regularly, for 15–20 minutes, or until the lentils are very soft. For an extra smooth sauce, blend using a stick blender.
- Add the chicken and 2 tablespoons of cream to the lentil mixture and simmer gently for 5–6 minutes or until the chicken is cooked through. Add an extra splash of water if the sauce is too thick.
- Meanwhile, place the rice in a saucepan of boiling water and cook for 10–12 minutes or according to the packet instructions. Drain and set aside. Serve the curry immediately, garnished with the remaining cream, with the freshly cooked rice.
Chickpea, spinach and egg curry
- 2 large free-range eggs
- 1 tbsp light olive oil
- 2 tsp cumin seeds
- 1 tsp black mustard seeds
- 2 tbsp medium curry powder, plus extra for sprinkling
- 1 tsp garlic granules
- 1 tsp ground ginger
- 400g tin chopped tomatoes
- 400g tin chickpeas, drained and rinsed
- 1 tbsp lemon juice
- 100ml/3½fl oz boiling water
- 180g/6oz baby leaf spinach
- salt and freshly ground black pepper
- 2 tbsp chopped fresh coriander, to garnish
- Bring a small saucepan of water to the boil and cook the eggs for 6–8 minutes or until done to your liking. When cool enough to handle shell, halve and set aside.
- Meanwhile, the oil in a wide pan over a low. Add the cumin black mustard seeds curry powder, garlic granules and ground ginger and stir-fry for 1 minute.
- Add the tomatoes, chickpeas, lemon juice and boiling water and season with salt and pepper. Cook over a high for 6–8 minutes, or until reduced and thickened, stirring often. Add the spinach and cook until wilted.
- Divide the curry between two shallow bowls, top each with two egg halves and sprinkle over some curry powder. Scatter with coriander and serve immediately.