Free, serves 4
Ingredients
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3 medium onions, half roughly chopped, half sliced
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3 large garlic cloves, peeled
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1 tsp garam masala
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1-1½ tbsp mild curry powder
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250g butternut squash, peeled, deseeded and cut into bite-size chunks
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150g potato, peeled and cut into bite-size chunks
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1 tbsp tomato purée
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1 chicken stock cube, crumbled
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Low-calorie cooking spray
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5 skinless and boneless chicken breasts, cut into bite-size chunks
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1 red and 1 yellow pepper, deseeded and sliced
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150g sugar snap peas
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1½ tbsp reduced-salt soy sauce/ tamari
Method
- Put the roughly chopped onion, garlic, spices, squash, potato, tomato purée, stock cube and 400ml water in a medium-size non-stick saucepan. Bring to the boil over a high heat then cover, reduce the heat to medium-low and simmer for 20 minutes.
- Meanwhile, place a large non-stick wok over a high heat and spray with low-calorie cooking spray. Add the chicken and fry for 5-6 minutes or until cooked, then transfer to a plate and set aside.
- Add the sliced onion, peppers, sugar snap peas and a little water to the wok and stir-fry for 3-4 minutes.
- Remove the squash and potato mixture from the heat and whizz to make a sauce using a stick blender (or use a food processor).
- Return the chicken to the wok, add the sauce and soy sauce and cook until everything is piping hot. Season to taste and serve hot with rice.
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