Chicken breast, skinless, raw
2 teaspoons, level
1 teaspoons, level
Chilli, Green or Red
1 individual, de-seeded and finely chopped
½ inch slice(s)
1 can(s), large
Brown Rice, dry
0% fat natural Greek yogurt
- Make slashes in the chicken breasts. Mix the spices, chilli, garlic and ginger with 1 teaspoon cold water to make a paste. Rub the paste into the chicken breasts and set aside to marinate.
- Heat the oil in a pan over a medium heat and fry the onion for 5 minutes. Add the pepper and fry for another 5 minutes. Then add the chicken and cook for a further 5 minutes, turning once. Add the tomatoes with 2 tablespoons of water. Cover and simmer on a low heat for 15 minutes. Remove the lid, turn the chicken and let the sauce reduce for 3 minutes.
- Meanwhile, cook the rice to pack instructions. Divide between 2 plates, top with the chicken, sprinkle with the coriander and serve with the yogurt.