Chicken saag

Create a low-fat version of chicken saag. This dish is not only full of flavour, but packs in three of your 5-a-day and can be frozen too for busy days

Prep:10 mins
Cook:30 mins

Serves 2
Easy

Nutrition per serving

kcal 562
fat 14g
saturates 4g
carbs 60g
sugars 0g
fibre 8g
protein 46g
salt 0.4g

Ingredients

2 tsp rapeseed oil
1 onion (200g), finely chopped
10g ginger, peeled and finely chopped
2 large garlic cloves, finely chopped
½ tsp cumin seeds
1 tsp ground coriander
2 tsp garam masala
½ tsp ground turmeric
2 skinless chicken breast fillets (300g), trimmed of any fat and cut into pieces
2 tomatoes, chopped
1 tbsp tomato purée
160g baby spinach, chopped
3 tbsp bio yogurt
120g brown basmati rice
¼ tsp ground turmeric
3 cardamom pods, crushed and seeds removed

Method

Put the rice, turmeric and cardamom seeds in a pan with a pinch of salt and enough water to generously cover the rice. Put the lid on and simmer for 20 mins. Turn off the heat and set aside.
Meanwhile, heat the oil in a large pan over a low-medium heat and tip in the onion, ginger and garlic. Cover and cook for 5 mins until starting to brown. Stir well, then add the spices and continue to cook briefly until toasted and fragrant.
Tip in the chicken and stir-fry for a few minutes. Add the chopped tomatoes, tomato purée and spinach. Cook, stirring for 5 mins until the spinach has wilted. At this stage, you can remove the curry from the heat, cool completely and freeze for up to three months. Defrost fully before reheating. Stir in the yogurt, then heat through for 1 min. Drain the rice, if required, and serve with the chicken.