Chicken curry

Healthy eating with Richard Geres

Serves 1

Ingredients

• 150g chicken thighs boneless, fat trimmed
• 2 tablespoons curry powder
• ½ small onion, chopped
• ½ teaspoon fresh coriander, chopped
• ½ teaspoon fresh thyme 
• 1 tablespoon extra virgin olive oil
• 1 clove garlic, crushed
• ½ chilli pepper 
• ½ teaspoon raw sugar
• 50ml chicken stock
• 40g (uncooked) basmati and wild rice

Method

Heat the oil in a non-stick frying pan and cook the chicken until browned on either side for about 10 minutes.  Drain on towel paper and cover to keep warm.  Add the finely chopped onion and garlic to the pan together with the chilli pepper and cook for 5 minutes, stirring frequently.  Add the sugar and curry powder and half the coriander and thyme. Season to taste with salt and pepper.  Put the chicken back in the pan, pour the stock, stir and simmer for 30 minutes or until the sauce reduces and thickens.  Serve with steamed basmati and wild rice garnished with some freshly chopped coriander or grilled vegetables – 1 small courgette and ½ red pepper cut in strips

Calories: 496kcal  

Protein: 33g  

Carbohydrates: 41g  

Fat: 22g