Chicken & spinach curry



    Calories per serving 205
    Serves 4
    Preparation time 15 minutes
    Cooking time 25 minutes












      Ingredients:

      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

      Preparation:
  • 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. 


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