How to make lighter chicken korma

Put that takeaway menu down and make this easy curry instead – it’s got all the flavour but less fat and fewer calories. 

Prep 10 min Cook 25 min Serves 4

200g brown rice

½tbsp olive oil

1 large red onion, sliced

3 garlic cloves, crushed

450g skinless chicken breasts, cut into chunks

1tbsp mild curry powder

300ml hot reduced-salt chicken stock

35g ground almonds

150g mangetout, thinly sliced lengthways

50g extra-light soft cheese

2tbsp chopped fresh coriander

1tbsp flaked almonds, toasted

1 Cook the rice according to the pack instructions, then drain.

2 Meanwhile, heat the oil in a wok or large pan, then cook the onion for 2-3 min. Add the garlic and cook for 1 min. Add the chicken chunks and stir-fry for 4-5 min until they start to brown. Stir in the curry powder and cook for 2 min.

3 Add the stock and ground almonds and bring to the boil. Reduce the heat, cover and cook, stirring occasionally, for 8-10 min until the sauce is creamy and the chicken cooked. Add the mangetout and cook for 5 min. Stir in the cheese and coriander, then season with ground black pepper.

4 Serve the curry with the brown rice, sprinkled with the toasted flaked almonds.

PER SERVING

448kcal, 37.2g protein, 12.4g fat, 1.9g saturates, 49.9g carbs, 6.6g sugar, 5.2g fibre, 0.8g salt, 112mg calcium, 4.3mg iron

For more healthy recipes, pick up your a copy of Healthy Food Guide March issue, which is in the shops now.