Reveal - - Magazine -

There’s no need to miss out on your mid­week treats when you can fake the take­away at home! Serves 4, Ready in 45 min­utes

4 skin­less and bone­less

chicken breasts

2 medium slices whole­meal bread (from a small 400g loaf) Finely grated zest of 1 un­waxed lemon

3 eggs, beaten Low-calo­rie cook­ing spray Boiled dried rice, spring onion and

chilli sliced, to serve


2 onions, sliced

5 gar­lic cloves, crushed 2 car­rots, peeled and grated 1tbsp mild curry pow­der 1tbsp tomato purée 600ml boil­ing chicken stock Pinch of sweet­ener

4tsp soy sauce

Pre­heat oven to 200°C/fan 180°C/ gas 6 and line a large bak­ing sheet with non-stick bak­ing pa­per. Place the chicken breasts be­tween sheets of cling film and bash with a rolling pin un­til slightly flat­tened, then sea­son to taste. Put bread in a food pro­ces­sor, blitz to fine crumbs and tip into a wide, shal­low bowl. Stir in the lemon zest. Put the eggs in an­other wide, shal­low bowl.

Dip each chicken breast first in the egg and then the bread­crumbs. Place them on the bak­ing sheet, driz­zle over any ex­tra egg and spray with low-calo­rie cook­ing spray. Set aside.

To make sauce, spray a large fry­ing pan with cook­ing spray and place over a medium heat. Stir-fry onions for 4-5 mins, then add gar­lic and car­rots. Stir-fry for 4-5 mins, then add curry pow­der, tomato purée, stock, sweet­ener and soy sauce.

Bring to boil over a high heat, then re­duce heat and cook for 1520 mins or un­til thick­ened, stir­ring oc­ca­sion­ally. Mean­while, bake chicken in oven for 15-20 mins or un­til cooked and golden. Slice each chicken breast into thick strips. Blitz the sauce us­ing a food pro­ces­sor and sea­son to taste (keep sauce chunky if you pre­fer). Spoon the sauce on to plates and top with the chicken. Serve hot with rice, gar­nished with spring onion and chilli.

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