Salt and freshly ground black pepper
4 skinless chicken breasts
Fry Light
3 garlic cloves, peeled and crushed
1/2 tsp each crushed cardamom seeds (roughly 4 pods), and ground turmeric
1 tbsp ground coriander
1 tsp each ground ginger and cumin
1-2 tsp mild chilli powder
1 tbsp tomato purée
1 onion, peeled and grated
100g very low fat fromage frais
1 tbsp freshly chopped coriander
1. Season the chicken and lightly spray with Fry Light. Place under a hot grill and cook for 6-8 minutes on each side (or until cooked through). Remove from the grill and cut into bite-sized bits.
2. Spray a pan with Fry Light and heat until hot. Add the garlic, cardamom, turmeric, coriander, ginger, cumin and chilli powder and fry for 1 minute. Add the tomato purée and grated onion, and continue frying for a further 3-4 minutes.
3. Add the chicken to the pan along with 150ml/5fl oz of water and cook for 5-6 minutes. Stir in the fromage frais, season to taste and gently heat through. When hot, remove from the heat and stir in the chopped coriander. Serve immediately garnished with freshly chopped coriander and a few lemon wedges.
Optional Extras
Onion Salad
1 red onion, finely chopped
2 tomatoes, finely chopped
1 tbsp freshly chopped mint (or tsp mint sauce)
juice of 1/2 a lemon
mix together and leave for about half an hour to mingle.
Raita
100ml very low fat natural yoghurt
1 tsp garlic powder
1 tbsp freshly chopped mint
Mix together and leave to mingle until you serve.
Comments
Post a Comment