Name: Chicken and chickpea curry
Prep time: 22 min
Cook time: 45 min
Total time: 1 h 7 min
Yield: 2
Ingredients: 2 tsp rapeseed oil; 1 onion sliced; 1 small red pepper deseeded and sliced; 1 small fresh red chilli deseeded and finely chopped; 1 clove garlic crushed; 1cm (½in) piece fresh root ginger peeled and finely chopped; 3 skinless boneless chicken thigh fillets (about 225g/8oz trimmed weight) trimmed of fat each cut into 4; 1 tbsp plain flour; 1 tsp each of ground coriander ground cumin and turmeric powder; 150ml (¼ pint) homemade or low-salt vegetable stock; 227g (8oz) can chopped tomatoes in rich natural juice; 1 tbsp tomato purée; 300g (10½oz) can chickpeas in water drained and rinsed; 85g (3oz) small fresh spinach leaves

Meal type: Main meal

Serves: 2

Preparation time: 22 minutes

Cooking time: 45 minutes

Heat oil in a non-stick saucepan. Add onion and red pepper; sauté over a medium heat for 5 minutes or until softened. Add chilli, garlic and ginger; cook for 1 minute. Add chicken; cook until sealed all over, turning occasionally.
Stir in flour and ground spices; cook gently for 1 minute, stirring. Stir in stock; add tomatoes, tomato purée and chickpeas, mixing well.
Bring to the boil, stirring; cover, reduce heat and simmer for about 25 minutes or until chicken is cooked and tender, stirring occasionally. Stir in spinach; cook briefly until wilted. Serve immediately with boiled brown basmati rice or jacket potato (these are not included in the nutritional analysis).

Cook's tip:

Swap skinless and boneless turkey or lean pork (cut into small chunks) for the chicken.

Energy 1784kJ 425kcal 21%

Carbs 37.6g -

Fat 11.4g Low 16%

Saturates 2g Low 10%

Sugar 14.3g Low 16%

Salt 0.68g Low 11%

% = an adult's reference intake

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Ingredients

2 tsp rapeseed oil

1 onion, sliced

1 small red pepper, deseeded and sliced

1 small fresh red chilli, deseeded and finely chopped

1 clove garlic, crushed

1cm (½in) piece fresh root ginger, peeled and finely chopped

3 skinless, boneless chicken thigh fillets (about 225g/8oz trimmed weight), trimmed of fat, each cut into 4

1 tbsp plain flour

1 tsp each of ground coriander, ground cumin and turmeric powder

150ml (¼ pint) homemade or low-salt vegetable stock

227g (8oz) can chopped tomatoes in rich natural juice

1 tbsp tomato purée

300g (10½oz) can chickpeas in water, drained and rinsed

85g (3oz) small fresh spinach leaves

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Chicken and chickpea curry

Cook's tip:

Nutritional Information

Tried this at home?

Ingredients

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