SPICE IT UP

Lighter than a curry, these spicy meals are perfect for hot summer evenings

Chicken, edamame & ginger pilaf Fresh ginger and chilli add a spicy kick to this all-in- one pot of rice.

Serves 4 Prep 10 mins Cook 17 mins

2 tbsp vegetable oil 1 onion, thinly sliced thumb-sized piece ginger, grated 1 red chilli, deseeded and finely sliced 3 skinless chicken breasts, cut into bite-sized pieces 250g basmati rice 600ml vegetable stock 100g frozen edamame or soya beans coriander leaves and fat-free Greek yogurt (optional), to serve

1 Heat the oil in a medium saucepan, then add the onion, ginger and chilli, along with some seasoning. Cook for 5 mins, then add the chicken and rice. Cook for 2 mins more, then add the stock and bring to the boil.

2 Turn the heat to low, cover and cook for 8-10 mins until the rice is just cooked. During the final 3 mins of cooking, add the edamame beans. Sprinkle some coriander leaves on top and serve with a dollop of Greek yogurt, if you like.

PER SERVING 436 kcals, fat 9g, saturates 1g, carbs 52g, sugars 4g, fibre 3g, protein 32g, salt 0.5g