Name: Chicken tikka masala
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 2
Ingredients: 2 tsp vegetable oil; 1 small onion finely chopped; 2 chicken breasts (or chicken thigh fillets) skin removed and cut into bite-size pieces; 2 cloves garlic crushed; 1 tsp garam masala; 1 tsp ground cumin; 1 tsp ground coriander; 1/4 tsp hot chilli powder; 1 tsp freshly grated ginger; 400g (14oz) can chopped tomatoes; 1 tsp cornflour; 4 tbsp low-fat Greek-style yogurt; Fresh coriander leaves to serve (optional)

Meal type: Main meal

Serves: 2

Preparation time: 15 minutes

Cooking time: 35 minutes

Heat the oil in a medium pan, add the onion and cook over a low heat for 5 minutes until the onion is transparent. Add the chicken, turn up the heat and fry the chicken for about 5 minutes until browned. Stir in the garlic, spices and ginger and cook, stirring, for 1 minute.
Add the chopped tomatoes, bring to the boil, then reduce the heat, cover with a lid and simmer for 20 minutes.
Mix the cornflour into the yogurt and stir it into the curry, cook for 1 minute, then scatter with coriander leaves, if using.

Cook's tip

Serve with wholegrain rice and an extra spoonful of yogurt, if you like.

Energy 676kJ 161kcal 8%

Carbs 7.2g -

Fat 5.9g Medium 8%

Saturates 1.7g Low 9%

Sugar 4.1g Low 5%

Salt 0.75g Medium 13%

% = an adult's reference intake

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Ingredients

2 tsp vegetable oil

1 small onion, finely chopped

2 chicken breasts (or chicken thigh fillets), skin removed and cut into bite-size pieces

2 cloves garlic, crushed

1 tsp garam masala

1 tsp ground cumin

1 tsp ground coriander

1/4 tsp hot chilli powder

1 tsp freshly grated ginger

400g (14oz) can chopped tomatoes

1 tsp cornflour

4 tbsp low-fat Greek-style yogurt

Fresh coriander leaves to serve (optional)

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Cook's tip