- Protein
- About 33 g of protein a portion
- Calories
- About 295 kcal a portion
- Makes
- Makes 4 portions
- Time
- 40 minutes
- Good for
- Batch cook
- Mild flavours
Ingredients
- 2 tsp olive oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 1 tsp grated fresh ginger
- 1 tbsp mild curry powder
- 400 g skinless chicken breast, cut into bite-sized pieces
- 400 g tin of chopped tomatoes
- 100 ml water
- 100 g baby spinach
- 150 g 0% fat Greek-style yoghurt
- 120 g basmati rice (30 g a portion), to serve
Method
- Heat the oil in a large pan over a medium-low heat. Cook the onion gently for 8 to 10 minutes, until soft and golden. Add the garlic, ginger and curry powder and stir for 1 minute.
- Add the chicken and stir it in the spices for 3 minutes. Add the tomatoes and water and bring to a simmer.
- Cover and cook gently for 15 minutes, stirring now and then, until there is no pink meat left when you cut into the thickest piece.
- Meanwhile, rinse the rice for the portions you are eating now, 30 g a portion, and cook it in boiling water for 10 to 12 minutes, or as the pack says. Drain.
- Stir the spinach into the curry until it wilts. Take the pan off the heat for a minute before you stir in the yoghurt, so that it does not split.
- Serve with the rice.
Keeping it
The curry keeps covered in the fridge for up to 2 days, or freeze it for up to 2 months. Reheat it once, until steaming hot all the way through, and cook the rice fresh each time.
About the figures
The protein and calorie figures are worked out from the UK food composition tables (McCance and Widdowson's, 2021) and typical supermarket labels, so they are a guide rather than an exact count. The brands you buy may differ a little.
The figures use strained Greek-style yoghurt with about 10 g of protein in 100 g. Some yoghurts sold as Greek style have about half that, so check the label.
If you have a food allergy, check the labels of what you buy. Recipes marked vegetarian contain no meat or fish; if you need them to be vegetarian, check the cheese says it is suitable.
Cook chicken until there is no pink meat left, eat leftovers within 2 days, and reheat them only once, until steaming hot all the way through.