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