Calories per serving 205
Preparation time 15 minutes
Cooking time 25 minutes
1 Tbs vegetable oil
4 skinless chicken breast fillets, about 125 g (4 oz) each, halved lengthways
1 onion, sliced
2 garlic cloves, chopped
1 green chilli, chopped
4 cardamom pods, lightly crushed
1 tsp cumin seeds
1 tsp dried chilli flakes
1 tsp ground ginger
1 tsp ground turmeric
250 g (8 oz) baby spinach leaves
300 g (10 oz) tomatoes, chopped
150 ml (¼ pint) low-fat Greek yogurt
2 Tbs chopped coriander, plus extra sprigs to garnish
- Heat the oil in a large frying pan or wok, add the chicken, onion, garlic and chilli and fry for 4-5 minutes until the chicken begins to brown and the onion softens.
- Add the cardamoms, cumin seeds, dried chilli flakes, ginger and turmeric and fry for a further 1 minute.
- Add the spinach, cover and cook gently until the spinach wilts, then stir in the tomatoes, re-cover and simmer for 15 minutes or until the chicken is cooked through, removing the lid for the last 5 minutes of cooking.
- Stir the yogurt and chopped coriander into the curry, then scatter over coriander sprigs to garnish.
- Serve with boiled rice, if liked (remembering to count the extra calories).
- For curried chicken kebabs & spinach salad, cut the chicken into strips and put in a non-metallic bowl with 1 chopped onion and 4 quartered tomatoes, then toss with the garlic, chilli and spices.
- Thread on to 8 metal skewers, then cook under a preheated grill for 4-5 minutes on each side or until the chicken is cooked through.
- Meanwhile, make a raita by mixing together 150 ml (5 fl oz) low-fat natural yogurt, ½ cucumber, grated, and 2 Tbs chopped mint in a bowl.
- Serve 2 kebabs per person on a bed of baby spinach leaves with the raita.