Chicken & pepper curry with rice
Serves 4 Free Ready in 45 minutes
Low-calorie cooking spray
1 red onion, finely sliced
2 garlic cloves, crushed
1 tbsp dried garam masala
1 tsp chilli powder (optional)
2 red peppers, deseeded and sliced
2 x 400g cans chopped tomatoes
4 skinless and boneless chicken breasts, sliced into 2cm chunks
250g dried basmati rice
3 tbsp fat-free natural Greek-style yogurt
15g fresh coriander, leaves finely chopped, reserving a few whole leaves to serve
1 Spray a large, deep, lidded, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion and fry for 2-3 minutes. Add a splash of water, and the garlic, garam masala and chilli powder (if using), and fry for a further 3-4 minutes until fragrant and the onion is softened. Add the peppers and tomatoes, bring to a simmer and cook for 20 minutes, stirring occasionally.
2 Add the chicken, then cover and simmer gently for 15 minutes, or until the chicken is cooked through. Meanwhile, cook the rice according to the pack instructions, then drain. 3 Remove the chicken from the heat and stir through the yogurt and coriander. Season to taste, then serve with the rice and top with the reserved coriander leaves.
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