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CHICKEN MADRAS
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Serves 3-4

55 mins

1  onion, peeled and quartered

2 garlic cloves

thumb-sized chunk of ginger, peeled

1/2 red chilli

1 tbsp vegetable oil

1/2 tsp tumeric

1 tsp ground cumin

1 tsp ground coriander

1-2 tsp hot chilli powder (depending on how hot you like it!)

4 chicken breasts cut into chunks

400g can chopped tomatoes

Optional: Small pack of fresh coriander, chopped to serve

Note: In Phase 4 of your plan you can serve with brown rice, in other phases serve with cauliflower rice or additional vegetables

Nutrition: 373 cals

1.

Blitz 1 quartered onion, 2 garlic cloves, a thumb-sized chunk of ginger and ½ red chilli together in a food processor until it becomes a coarse paste.

2.

Heat 1 tbsp vegetable oil in a large saucepan and add the paste, fry for 5 mins, until softened. If it starts to stick to the pan at all, add a splash of water.

3.

Tip in ½ tsp turmeric, 1 tsp ground cumin, 1 tsp ground coriander and 1-2 tsp hot chilli powder and stir well, cook for a couple of mins to toast them a bit, then add 4 chicken breasts, cut into chunks. Stir and make sure everything is covered in the spice mix.

4.

Cook until the chicken begins to turn pale, adding a small splash of water if it sticks to the base of the pan at all.

5.

Pour in 400g can chopped tomatoes, along with a big pinch of salt, cover and cook on a low heat for 30 mins, until the chicken is tender.

6.

Stir through small pack of chopped fresh coriander (optional) and serve.  In Phase 4, you can serve with brown rice, in other phases we would recommend serving with additional vegetables such as tenderstem broccoli.

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