CHINESE CHICKEN CURRY
low-calorie cooking spray
1 large onion, finely chopped
3-4 garlic cloves, crushed
1 tbsp ground cumin 1 tsp ground cinnamon 1 tbsp chipotle chilli paste
2 x 400g cans cherry
tomatoes
2 tbsp tomato purée 200g button
mushrooms, halved or quartered
410g can green lentils in water, drained 400g can red kidney beans in chilli sauce 275g dried basmati or long-grain rice
200g fat-free natural fromage frais ★
SERVES 4 READY IN 40 MINUTES
low-calorie cooking spray 2 large onions, finely sliced 3 garlic cloves, crushed
1 tbsp medium curry powder 2 tsp ground turmeric
1 litre chicken stock 250g dried long-grain rice
4 skinless and boneless chicken breasts, cut into large chunks
2 red and 2 green peppers,
deseeded and cut into large chunks
200g green beans
120g frozen peas
★ Spray a large, deep, nonstick frying pan with low-calorie cooking spray and place over a medium-high heat. Cook the onions with a splash of water for 8-10 minutes until softened.
Stir in the garlic, curry powder and turmeric with a splash of water, then cook for a further minute. Add the stock, bring to a simmer and cook gently for 10 minutes.
★ Meanwhile, cook the rice according to the pack instructions, then drain and keep warm.
★ Blitz the curry until smooth using a jug or stick blender, then set aside. Clean out the frying pan, then spray with low-calorie cooking spray and place over a medium-high heat. Add the chicken and fry for 5 minutes or until browned all over. Add the peppers, beans and peas, then pour over the curry sauce. Simmer for 5 minutes or until the chicken is cooked through. Divide the curry and rice between 4 bowls to serve.