Tuck into this creamy curry that’s completely Free! Spice it up with this slimming-friendly favourite that’s full of flavour. Serves 4 Syns per serving: Free on Original, Extra Easy and Green*
*Add 6 Syns if not enjoying chicken as a Healthy Extra Cooking time: 30 minutes Preparation & cooking time: 1 hour 30 minutes plus marinating time
4 x 113g/4oz chicken breasts, skinned and boned
284ml/½ pint very low fat natural yogurt
2 tsp turmeric
3 garlic cloves, crushed
2 large onions, sliced
426ml/¾ pint chicken stock made with Bovril
3 cardamom pods
1 x 2½cm/1in piece cinnamon stick
4 black peppercorns
1 tsp crushed coriander seeds
1 tbsp finely chopped root ginger
1 tsp ground cumin
½ tsp chilli powder
salt and ground black pepper
2 tbsp chopped fresh coriander leaves
1. Slice the chicken and place in a bowl. Mix together the yogurt, turmeric and garlic and pour over the chicken. Cover and leave to marinate in the refrigerator or a cool place for at least 4 hours (or overnight).
2. Put the onion and chicken stock in a large, heavy saucepan. Cover the pan, bring to the boil and then boil for 10 minutes. Reduce the heat, uncover the pan and cook gently for 20 minutes, until the onion is tender, golden and syrupy.
3. Add all the spices to the pan, and cook for 3-4 minutes. Then add the chicken and the yogurt marinade. Cover the pan and simmer very gently over low heat for 45 minutes, until the chicken is cooked.
4. Season to taste with salt and pepper, and serve immediately with boiled rice (Free on Green or 2 Syns per 28g/1oz on Original), and sprinkled with fresh coriander.