Using 0%, or low-fat yogurt makes this a healthier option for dinner.
Chicken gets simmered in a highly spiced and creamy sauce for a midweek meal you'll go back to again, and again.
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Yields:
4
Prep Time:
20 mins
Cook Time:
25 mins
Total Time:
45 mins
Cal/Serv:
552
Ingredients
300g
basmati or wild rice
½ tbsp vegetable oil
1
onion, finely sliced
5
cardamom pods
1tsp.
each ground cinnamon and turmeric
½ tsp chilli powder
2
garlic cloves
½tbsp coriander seeds
4 x 125 g chicken breasts, skinless, cut into bite-size pieces
2Tbsp.
tomato purée
500g
tub 0% fat Greek yogurt
15g
flaked almonds, toasted
Large handful fresh coriander, roughly chopped
Directions
Step 1Cook rice according to packet instructions. Heat oil in a large pan and gently cook the onion for 10min.
Step 2Meanwhile, put the cardamom pods into a mortar and break with a pestle. Remove and discard outer husks. Add cinnamon, turmeric, chilli powder, garlic, coriander seeds and plenty of seasoning. Bash to as fine a powder as you can.
Step 3Add chicken to the onion pan and fry for 8-10min until cooked through. Stir in the spice mix and tomato purée. Cook for 1min.
Step 4Take off the heat and stir in the yogurt - add a little water if sauce is too thick. Check the seasoning. Garnish with flaked almonds and fresh coriander. Serve with cooked rice.
This would also work with lamb, beef or paneer.
You can also use chicken thighs, instead of breast, if you prefer.
An experienced and highly skilled team of food writers, stylists and digital content producers, the Good Housekeeping Cookery Team is a close-knit squad of food obsessives. Cookery Editor Emma Franklin is our resident chilli obsessive and barbecue expert, who spends an inordinate amount of time on holidays poking round the local supermarkets seeking out new and exciting foods. Senior Cookery Writer Alice Shields is a former pastry chef and baking fanatic who loves making bread and would have peanut butter with everything if she could. Her favourite carb is pasta, and our vibrant green spaghetti is her weeknight go-to. Lover of all things savoury, Senior Cookery Writer Grace Evans can be found eating crispy corn and nocellara olives at every opportunity, and will take the cheeseboard over dessert any time (though she cannot resist a slice of tres leches cake). With a wealth of professional kitchen know-how, culinary training and years of experience between them, they are all dedicated to ensuring every Good Housekeeping recipe is the best it can be, so you can trust they’ll work (and if they don’t – we’ll have the answer for why*) every time (*90% of the time the answer is: “buy an separate oven thermometer”!).
