Chicken & mushroom masala
7
Points®
Total time: 40 min • Prep: 5 min • Cook: 35 min • Serves: 2 • Difficulty: Easy
Put away those takeaway menus and enjoy this aromatic, healthy, home-cooked curry from the Healthy You cookbook instead.
Ingredients
Chicken breast, skinless, raw
250 g
Garam Masala
2 teaspoon(s), level
Coriander, Dried
1 teaspoon(s), level
Ground Cumin
1 teaspoon(s), level
Chilli, green or red
1 individual, deseeded and sliced
Garlic
3 clove(s), crushed
Root Ginger
1 inch slice(s), grated
Calorie controlled cooking spray
4 spray(s)
Onion
1 large, sliced
Mushrooms
250 g, sliced
Tinned Tomatoes
1 can(s), large, cherry tomatoes
Brown Rice, dry
120 g
0% fat natural Greek yogurt
4 tablespoon(s)
Coriander, fresh
1 teaspoon(s)
Instructions
1
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.
2
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.
3
Meanwhile, cook the rice to pack instructions. Finely chop half the coriander and stir into the yogurt. Slice the chicken breasts.
4
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 to serve.
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