Lose the fat, keep the flavour with this brilliant twist on curried chicken and rice.
Takes 30 minutes • Serves 2 (easily doubled)
– 2 skinless chicken breasts, (each about 140g/5oz).
– 1 tbsp sunflower oil.
– 2 tsp curry powder.
– 1 large red onion, thinly sliced.
– 100g/4oz basmati rice.
– 1 cinnamon stick.
– a pinch of saffron strands.
– 1 tbsp raisins.
– 85g/3oz frozen peas.
– 1 tbsp each chopped fresh mint and coriander leaves.
– 4 rounded tbsp low-fat natural yogurt.
Step 1:Preheat the oven to 190°C/170°C fan/gas 5. Brush the chicken with one teaspoon of oil, then sprinkle with curry powder. Toss the onion in the remaining oil. Put the chicken and onions in one layer in a roasting tin. Bake for 25 minutes until the meat is cooked and the onions are crisp, stirring the onions halfway through the cooking time.
Step 2:Rinse the rice, then put it in a pan with the cinnamon, saffron, salt to taste and 300ml/10fl oz water. Bring to the boil, stir once, add the raisins, cover. Gently cook for 10–12 minutes until the rice is tender, adding the peas halfway through.
Step 3:Spoon the rice on to two plates, top with the chicken and scatter over the crispy onions. Stir the herbs into the yogurt and season, if you like, before serving on the side.