STEP 3 Chicken Masala

When you fancy something hot and spicy, try making this chicken masala — unlike the version from an Indian restaurant or takeaway, it’s low in calories and fat.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Put the onion, garlic, chilli, ginger, ground spices and coriander leaves in a blender or food processor, and blitz to a thick paste. Add the water through the feed tube, a little at a time.

Step 2

Cook the spicy paste and cinnamon stick in a non¬stick frying pan over a medium heat, stirring, for 1 minute. Stir in the chicken and cook for 3 minutes, turning it in the spicy mixture.

Step 3

Pour in the stock, cover the pan and simmer for 10 minutes, until the chicken is cooked and tender. Discard the cinnamon.

Step 4

While the chicken is cooking, put the onion, cumin seeds and stock for the spicy broccoli in another pan and cook gently over a low heat for 5 minutes, until the onion softens. Stir in the broccoli, garlic and chilli and cook for a further 5 minutes, until the broccoli is tender. Season with black pepper and serve with the chicken masala, sprinkled with chopped coriander.

Step 5

NOTE : You can use turkey breast instead of chicken in this dish. The calorie and fat counts will stay the same. Use a pinch of dried chilli flakes instead of fresh chilli. For Steps 3, 4 or 5, you can serve this curry with boiled brown or basmati rice — a single portion of 30g rice (dry weight) will add 130kcal and 0.5g fat.

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