Name: Baked chicken masala with almond pilaf
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Cuisine: Indian
Ingredients: 250g brown basmati rice; 2 heaped tsp turmeric; 5 tsp medium curry powder; 2 tbsp flaked almonds; 6 tbsp low-fat natural yogurt; 2 large skinless chicken breasts (about 500g/1lb 2oz), cut into chunks; 8 medium tomatoes halved; 2 large red onions thinly sliced; ½ small bunch coriander leaves picked

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Baked chicken masala with almond pilaf

Baked chicken masala with almond pilaf

Good Food team

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Serves 4

Easy

Prep: 15 mins

Cook: 35 mins

A star rating of 4 out of 5.14 ratingsRate

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This superhealthy recipe proves watching what you eat doesn't mean you have to banish curry from your menu plan

Freezable (Pilaf can be frozen)

Healthy

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A star rating of 4.7 out of 5.19 ratings

Ingredients

Nutrition

Units:

MetricUS

250g brown basmati rice
2 heaped tsp turmeric
5 tsp medium curry powder
2 tbsp flaked almonds
6 tbsp low-fat natural yogurt
2 large skinless chicken breasts

(about 500g/1lb 2oz), cut into chunks
8 medium tomatoes

halved
2 large red onions

thinly sliced
½ small bunch coriander

leaves picked

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Nutrition: per serving

kcal459
fat7g
saturates1g
carbs61g
sugars11g
fibre6g
protein41g
salt0.42g

low

Method

step 1

Heat oven to 220C/200C fan/gas 7. Put the rice in a saucepan with 600ml water, 1 heaped tsp turmeric, 1 tsp curry powder and some salt. Bring to the boil, stir, cover, turn heat to low and cook for 30 mins, or until tender. Try not to take the lid off during cooking. Remove from heat and leave covered for 5 mins. Add the almonds, and fluff with a fork.
step 2

Meanwhile, mix 2 tsp curry powder, the remaining turmeric, 2 tbsp yogurt and seasoning. Add chicken and toss to coat.
step 3

Toss the tomatoes and onions in a roasting tray with the rest of the curry powder, then nestle in the chicken pieces. Bake for 15-20 mins until the chicken is cooked through and the veg are soft. Scatter over the coriander and serve with the rice and remaining yogurt.

Recipe from Good Food magazine, February 2011

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A star rating of 4 out of 5.14 ratings

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