Chicken curry

Serves 2. Preparation 15 minutes. Cooking 45 minutes. With thanks to NHS Choices for contributing this recipe.

Ingredients:

  • Olive oil or vegetable oil (1 tbsp)
  • 1 large onion, chopped
  • 2 cloves of garlic, finely chopped
  • 1 large tomato, chopped
  • Tomato purée (1 tbsp)
  • 1 medium chilli, chopped
  • Chilli, coriander, cumin and turmeric powder (¼ tsp of each)
  • Chicken breast, chopped (250g/9oz)
  • Natural yoghurt (1 tbsp)
  • Black pepper to taste
  • Basmati rice (130g/4½oz)
  • Cauliflower (160g/5½oz)
  • 1 cube of ginger (10mm/½ inch), finely chopped
  • Fresh coriander (1 tbsp)

Instructions

  1. Heat the oil in a large, non-stick saucepan or frying pan, and fry the onions until soft. Add the garlic, tomato, tomato purée, chopped chilli and spices. Cook for a few minutes. Then add two tablespoons of water and allow to reduce.
  2. Add the chicken and cook for 10–15 minutes on a medium heat. Then add in the yoghurt, stirring slowly. Season with black pepper and simmer for a further 5–10 minutes.
  3. Meanwhile, cook the rice following the packet instructions and boil or steam the cauliflower until tender.
  4. Garnish the curry with ginger and coriander, and serve with rice and cauliflower.


Benefits

Suitable for:

  • people with loss of taste or smell
  • people with loss of weight or appetite.


Nutritional information

Energy 605kcal; Protein 47.3g; Total fat 18.7g (of which saturates 4.4g); Carbohydrate 66.2g; Fibre 3.6g.