Slimming World extra easy syns: 0.0 per portion
Serves: 4
Preparation time: 15 minutes
Cooking time: 50 minutes
An delicious and filling main course, that can be served along side a Vegetable curry
- 2 - Large Onion, chopped
- 284 ml / ¼ pint - Chicken Stock
- Salt & Pepper
- 227 gms / 8 oz - Basmati Rice
- 5 - Cloves
- 4 - Cardamon, removed from pods
- ½ tsp - Cumin Seeds
- ½ tsp - Coriander Seeds
- 2 - cloves of Garlic, crushed
- 1 - Fresh Chilli, deseeded and chopped
- 1 cm - Fresh Ginger, finely grated
- 1 tsp - Ground Turmeric
- 340 gms / 14 oz - Chicken Breasts, Skinned and sliced thinly
- 1 - Red Pepper, Chopped
- 142 gms / 5 oz - Very Low fat Yogurt
- 1 Handful - Fresh Coriander
- Put onions, red pepper and chicken stock in a large heavy bottomed non-stick pan, cover and bring to the boil for 5-10 minutes, then cover, reduce heat and cook gently, stirring occasionally for 20 minutes. The onions should be tender, golden and syrupy.
- While the onions are cooking, cook the basmati rice until tender (10 mins). Drain and set a side.
- Heat a heavy bottomed frying pan and toast, cloves, cardamon seeds, cumin, coriander seeds, dry fry for 2-3 mins until fragrant. Remove spices and grind to a fine powder. Set a side.
- Add garlic, chilli, ginger and turmeric to the onions and pepper mix and cook for 2-3 mins. Add sliced chicken, increase the heat and cook for 4-5 minutes, until chicken is cooked through, stirring occasionaly.
- Add ground spices, stir in yoghurt, sprinkle chopped fresh coriander and season to taste. Pile the cooked rice on top, and cover the pan with a piece of foil. Put on a lid securely and cook gently over a very low heat for 10 mins.
- Serve either hot with a Vegatable curry or cool as a spicy rice salad.
Sunday the 16th of October, 2011 12:29 PM
