CARDAMOM CHICKEN

This is a gorgeous, creamy dish, delicately flavoured with cardamom. Serves 4 Prep 15 mins Cook 30 mins PER SERVING 305cals PROTEIN 31g CARBS 8g

FAT 16g FIBRE 3g 2tbsp olive, coconut or rapeseed oil

1 large onion, peeled and finely chopped 2 large red peppers, deseeded and cut into roughly 2cm chunks

8 cardamom pods, lightly crushed

5-6 boneless, skinless chicken thighs (around 550g/1lb 4oz total weight), trimmed of fat and quartered 20g (¾oz) fresh root ginger, peeled and finely chopped 1tsp cumin seeds ½tsp crushed dried

chilli flakes 1tsp garam masala 400ml (14fl oz) chicken stock (made with 1 stock cube) Sea salt and freshly ground black pepper 4tbsp full-fat crème fraîche or double cream (around 50g/1¾oz) l A handful of fresh coriander leaves, roasted cauliflower and cooked greens, to serve

Heat the oil in a large frying pan, add the onion, peppers and cardamom and fry over a fairly high heat for 5-6 minutes, or until the onion is browning, stirring occasionally.

Add the chicken and ginger and cook for a further 3 minutes, stirring. Sprinkle with the cumin, chilli and garam masala and fry for 30 seconds more, stirring. Pour the stock over, season well and bring to a gentle simmer. Cook for 20 minutes, or until the chicken is tender and the sauce is reduced, stirring occasionally. Add the crème fraîche and cook for a final 1-2 minutes, stirring.

Serve topped with coriander, roasted cauliflower and large portions of cooked green vegetables.