Recipe: Chicken and mushroom masala
Put away those takeaway menus and enjoy this aromatic, healthy, home-cooked curry from the Healthy You cookbook instead.
SmartPoints™ value: 8
Prep Time: 5 minutes
Cooking Time: 35 minutes
Level of Difficulty: Easy
2 medium Chicken breast, skinless, raw, 2 x 125g
2 teaspoons Garam Masala
1 teaspoons Coriander, Dried
1 teaspoons Ground Cumin
1 individual Chilli, Green or Red, deseeded and sliced
3 clove(s) Garlic, crushed
1 inch slice(s) Root Ginger, grated
4 spray(s) Calorie controlled cooking spray
1 large Onion(s), sliced
250 g Mushrooms, sliced
1 can(s) Tinned Tomatoes, cherry tomatoes
100 g Brown Rice, dry
1 teaspoons Coriander, fresh
4 tablespoons 0% fat natural Greek yogurt
Make slashes in the chicken breasts. Mix the spices, chilli, garlic and ginger with 1 tsp cold water to make a paste. Rub into the chicken and set aside.
Mist a nonstick frying pan with cooking spray and place over a medium heat, then add the onion and cook for 5 minutes. Add the mushrooms, fry for 5 minutes, then add the chicken and cook for a further 5 minutes, turning once. Add the tomatoes with 2 tbsp water. Cover and simmer over a low heat for 15 minutes. Remove the lid, turn the chicken breasts over and let the sauce reduce for 3 minutes.
Meanwhile, cook the rice to pack instructions. Finely chop half the coriander and stir into the yogurt. Slice the chicken breasts.
Divide the rice between 2 plates and top with the curry sauce, sliced chicken and a spoonful of the coriander yogurt, then sprinkle over the remaining coriander leaves.