Ready in about 55 minutes, plus marinating
Syns per serving: FREE
140g fat-free natural yogurt, plus extra to serve
4 tbsp madras or medium curry powder, plus a pinch to serve
4 skinless and boneless chicken breasts, cut into large chunks
Low-calorie cooking spray
2 red onions, finely sliced
1 medium aubergine, cut into chunks
2 garlic cloves, finely chopped
300g dried basmati rice
400g large vine tomatoes, cut into chunks
800ml chicken stock
100g baby spinach
1 Mix together the yogurt and 3 tbsp curry powder in a large stainless steel or glass bowl. Stir through the chicken. Cover and leave to marinate in the fridge for 2 hours, or overnight if you can.
2 Preheat your grill to medium-high. Place the chicken on a non-stick baking tray and grill for 6 minutes, turning halfway. Remove from the grill and set aside.
3 Spray a large, lidded, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Fry the onions for 5 minutes until softened. Add the aubergine, increase the heat to medium-high and fry for 5 minutes, stirring occasionally. Add the remaining curry powder and the garlic with a splash of water, and stir-fry for 2 minutes.
4 Add the rice and tomatoes, and mix well. Pour over the stock, then bring to the boil. Reduce the heat to medium and simmer for 5 minutes. Stir through the chicken. Season, cover and cook for 5 minutes.
5 Remove from the heat and scatter over the spinach. Cover and set aside to steam for 10 minutes. Meanwhile, put the extra yogurt in a small bowl and sprinkle over the pinch of curry powder. Divide the biryani between 4 plates and serve with the yogurt.
Helping you to get motivated
When you join Slimming World, you’ll become a member of a large supportive community of people in a similar situation to you, with a wealth of advice and tips on recipe ideas, meal planning and motivation whenever you need it.
You’ll also be assigned your own highly-trained consultant — a former member who can help you to set your own weight-loss and fitness goals. Members agree that this support is often key to their success.
You can choose between joining your local group or online.
If you’d like to join a group, please contact your local Consultant to find out how your group is running safely in line with local and national guidance.
All offer full details of how Slimming World’s Food Optimising programme works.
There is a huge list of Free Food to choose from, which doesn’t need to be weighed, calorie counted or measured.
You can also snack on these to satisfy your hunger in between meals.
In addition, you are encouraged to eat measured quantities of certain foods, known as ‘Healthy Extras’ that provide nutrients essential for a healthy, balanced diet.
These include milk and cheese (for calcium) and cereals and wholemeal bread (for fibre and minerals).
And so you never feel deprived you can enjoy limited amounts of treats which are higher-calorie, less filling foods that include chocolate, crisps and alcohol.
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