Baked chicken masala with almond pilaf

30-60 minutes 4 servings 600 kcal or less basmati rice chicken breast chicken breasts coriander curry curry powder easy five a day healthy recipes high fibre iron low fat curry mains masala red onion red onions super healthy turmeric vitamin c

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Source

Ingredients

250g brown basmati rice

2 heaped tsp turmeric

5 tsp medium curry powder

2 tbsp flaked almonds

6 tbsp low-fat natural yogurt

2 large skinless chicken breasts (about 500g/1lb 2oz), cut into chunks

8 medium tomatoes , halved

2 large red onions , thinly sliced

½ small bunch coriander , leaves picked

Method

Heat oven to 220C/200C fan/gas 7. Put the rice in a saucepan with 600ml water, 1 heaped tsp turmeric, 1 tsp curry powder and some salt. Bring to the boil, stir, cover, turn heat to low and cook for 30 mins, or until tender. Try not to take the lid off during cooking. Remove from heat and leave covered for 5 mins. Add the almonds, and fluff with a fork.

Meanwhile, mix 2 tsp curry powder, the remaining turmeric, 2 tbsp yogurt and seasoning. Add chicken and toss to coat.

Toss the tomatoes and onions in a roasting tray with the rest of the curry powder, then nestle in the chicken pieces. Bake for 15-20 mins until the chicken is cooked through and the veg are soft. Scatter over the coriander and serve with the rice and remaining yogurt.