Name: Murgh salun (chicken curry)
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 6
Ingredients: 1 tbsp olive oil; 2 large onions, chopped; 4 cloves garlic, chopped; 1 tbsp fresh ginger, chopped; 8 tomatoes, chopped; 3 green chillies, finely chopped; 1.5 tsp chilli powder; 12 small chicken thighs (75g each); 1.5 tsp garam masala; 4 tbsp natural low-fat yogurt

Serve this dish with rice or naan to mop up the delicious juices and a side of steamed vegetables.

Serves

Prep

15 minutes

Cook

20 minutes

Nutritional Information:

Each 311g serving contains (excludes serving suggestion)

KCal: 328
Carbs: 8.9g
Fibre: 2.3g
Protein: 35.3g
Fat: 16.3g
(Medium)
Saturates: 4.3g
(Low)
Sugars: 6.8g
(Low)
Salt: 0.39g
(Low)
Fruit/Veg Portion: 1

What makes a healthy, balanced diet?

Ingredients

1 tbsp olive oil
2 large onions, chopped
4 cloves garlic, chopped
1 tbsp fresh ginger, chopped
8 tomatoes, chopped
3 green chillies, finely chopped
1.5 tsp chilli powder
12 small chicken thighs (75g each)
1.5 tsp garam masala
4 tbsp natural low-fat yogurt

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Method

Step 1

Heat the oil in a pan, add the onion, garlic and ginger and fry until light brown.

Step 2

Add the tomatoes, green chillies and chilli powder, mix well and continue to cook until the onion is softened. Add 2 tbsp water and stir

Step 3

Add the chicken pieces to the pan with the garam masala, yogurt and 200ml water, cover and simmer for 8–10 minutes, until the chicken is cooked.

Recipe tips

You could use turkey escalope or chicken breast in place of thighs.
For a veggie version, add 2 x 400g tins chickpeas and 250g button mushrooms instead of the chicken.
Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat until piping hot throughout.