Information
COOK approx 15 minutes
Ingredients
4 x 5oz/142g skinless chicken breasts
Fry light
1 onion
3 garlic cloves
½ tsp each crushed cardamom seeds and ground turmeric
1 tblsp ground coriander
1 tsp each ground ginger and cumin
1 - 2 tsps chilli powder
1 level tblsp tomato purée
100g pot very low fat fromage frais
1 tblsp freshly chopped coriander
Method
1. Season the chicken and lightly spray with Fry light. Place under a hot grill and cook for 6 - 8 minutes on each side or until cooked through. Remove from the grill and cut into bite sized pieces.
2. Meanwhile, peel and grate the onion and crush the garlic. Spray a pan with Fry light and heat until hot. Add the garlic, cardamom, turmeric, ground coriander, ginger, cumin and chilli powder and fry for 1 minute. Add the tomato purée and grated onion and continue cooking for a further 3 - 4 minutes.
3. Add the chicken to the pan along with ¼ pint/142mls water and cook for 5 - 6 minutes. Stir in the fromage frais, season to taste and gently heat through. When hot remove from the heat and stir in the chopped coriander.
4. Serve with boiled rice and a mixed salad, garnished with freshly chopped coriander and a few lemon wedges.
Serves 4
PREPARATION approx 15 minutesCOOK approx 15 minutes
Ingredients
4 x 5oz/142g skinless chicken breasts
Fry light
1 onion
3 garlic cloves
½ tsp each crushed cardamom seeds and ground turmeric
1 tblsp ground coriander
1 tsp each ground ginger and cumin
1 - 2 tsps chilli powder
1 level tblsp tomato purée
100g pot very low fat fromage frais
1 tblsp freshly chopped coriander
Method
1. Season the chicken and lightly spray with Fry light. Place under a hot grill and cook for 6 - 8 minutes on each side or until cooked through. Remove from the grill and cut into bite sized pieces.
2. Meanwhile, peel and grate the onion and crush the garlic. Spray a pan with Fry light and heat until hot. Add the garlic, cardamom, turmeric, ground coriander, ginger, cumin and chilli powder and fry for 1 minute. Add the tomato purée and grated onion and continue cooking for a further 3 - 4 minutes.
3. Add the chicken to the pan along with ¼ pint/142mls water and cook for 5 - 6 minutes. Stir in the fromage frais, season to taste and gently heat through. When hot remove from the heat and stir in the chopped coriander.
4. Serve with boiled rice and a mixed salad, garnished with freshly chopped coriander and a few lemon wedges.
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