SW recipe: Chicken tikka & mango biryani

SUPER SIMPLE/ Free
Serves 4 Ready in about 7 hour 75 minutes

Ingredients:

250g dried basmati rice

100g dried red split lentils

2 onions, chopped 5cm piece fresh root ginger, peeled and finely chopped

2 tbsp dried tikka spice mix or medium curry powder

2 tsp each of tumeric and cumin seeds

750ml chicken stock

500g skinless and boneless chicken breasts, cut into chunks

1 cauliflower, cut into florets

125g baby spinach

1 mango, peeled, stoned and cut into bite-size chunks

Juice of 1 lemon, plus wedges to serve

Sweet smoked paprika, to serve

1 green chilli, thinly sliced (optional)

200g fat-free natural Greek-style yogurt

Method:

1 Preheat your oven to 180°C/ fan 160°C/gas 4. Tip the basmati rice, red lentils, onions and ginger into a large, deep roasting tin or flameproof casserole dish. Whisk the spices into the stock, then pour over the rice mixture. Cover with a lid or foil and bake for 30 minutes.

2 Stir through the chicken and cauliflower. Return to the oven, uncovered, and bake for a further 25-30 minutes, or until the chicken and rice are cooked through.

3 Turn off the oven. Scatter the spinach over the biryani, then cover and return to the oven for 5 minutes to wilt the spinach.

4 Season and stir through the mango and lemon juice using a fork to fluff up the rice as you go. Scatter over some paprika and the sliced chilli (if you like heat), and serve with yogurt sprinkled with paprika, and lemon wedges for squeezing over.

 

Fill up on Free Food®
All our meals are based on Slimming World Free Food – nutritious, everyday foods that fill you up for fewer calories, meaning they’re great for weight loss! Free Food includes lean meat, poultry, fish, eggs, pasta, rice, potatoes, pulses, fruit, veg and more. And you can eat these foods freely, making them perfect for satisfying the biggest of appetites. Some Free Foods have the extra bonus of being Speed Food – fruit and veg that are super-low in calories and keep you slimming beautifully. For the best results, always reach for Speed Food first in between meals and include at least a third of a plate of Speed Food at every meal, where it makes sense.

Add in Healthy Extras®
To help provide a good balance of nutrients, enjoy two measured portions of milk or cheese each day – your Healthy Extra ‘a’ choices. Options include 350ml skimmed milk or 250ml semi-skimmed milk; 40g reduced-fat or 30g full-fat hard cheese; 50g mozzarella (cow’s milk); 45g feta or 35g Danish blue, which can be eaten as part of a meal or snack. Also have one portion of wholemeal bread or breakfast cereal each day – your Healthy Extra ‘b’ choice. To keep things simple we’ve built your Healthy Extra ‘b’ choice into the menu plan each day.

Choose your Syns®
Foods and drinks that pose a risk to your weight loss – those high in fat or sugar, as well as alcohol – can be enjoyed as carefully counted Syns. We recommend you plan between 5 and 15 Syns into your day (see the bottom of the next page for some ideas).

Make simple swaps
To help protect your weight loss, choose the leanest meats and trim off any visible fat – cut the white bits off bacon and remove skin from poultry. Dry-fry or cook with low-calorie cooking spray rather than fat or oil, switch sugar for sweetener, and swap cream and crème fraîche for fat-free natural yogurt or plain quark.

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