Chicken korma (626 kcal) – Serves 4
• 4 small boneless, skinless chicken breasts (about 600g), diced
• Freshly ground black pepper
• 25g low-fat natural yoghurt
• 1 tbsp sunflower oil
• 2 medium onions, chopped
• 4 garlic cloves, peeled and sliced
• 20g piece fresh root ginger, peeled and finely grated
• 3 tsp garam masala
• 1/4 tsp hot chilli powder
• 1 bay leaf
• 4 whole cloves
• 1 tbsp plain flour
• 2 tsp caster sugar
• 3 tbsp half-fat crème fraîche
• 360g spinach
• 240g broccoli florets
• 720g boiled brown rice
1. Mix the diced chicken breast, black pepper and yoghurt in a bowl. Cover and chill for at least 30 minutes (ideally 2–6 hours).
2. In a large saucepan, heat the oil and add the onions, garlic and ginger. Cover and simmer over a low heat for 15 minutes, stirring occasionally.
3. Add the garam masala, chilli powder, bay leaf, flour and sugar, then slowly pour 300ml cold water into the pan whilst stirring. Bring to a simmer, then cover and cook for 10 minutes, stirring occasionally.
4. Remove the pan from the heat, take out the bay leaf and blend the onion mixture with a stick blender until it is as smooth as possible.
5. Drain the chicken in a colander over the sink, shaking so that the chicken is just lightly covered with yoghurt. Add the chicken pieces to a non-stick frying pan, add the sauce and bring it to a simmer.
6. Add the crème fraîche and spinach and cook for about 10 minutes or until the chicken is tender and cooked through.
7. Serve with brown rice and steamed broccoli.