CHICKEN BREAST MADRAS CURRY 

Nutritional values: based on 1 person serving

calories 361, protein 34.6g, fat 16.5g (saturated 5.4g), carbs 14g (sugar 10.8g), sodium 1.7g 

INGREDIENTS 

• 220g free-range, skinless, boneless chicken breast 

• 4 tsp vegetable (rapeseed) oil 
• 2 cloves of garlic, finely chopped 
• 1cm piece of ginger, finely chopped 
• 1 red onion, diced 
• 1 red bell pepper, diced 

• 2 tbsp Madras curry paste, add more if preferred 
• ½ tsp red chilli flakes (optional) 
• 200g (½ 400g can) chopped tomatoes 
• 100ml (¼ 400ml can) light coconut milk 
• small handful (about 15g) coriander, chopped 

• salt and freshly ground black pepper, to taste 

METHOD 

• Cut the chicken breasts into approximately 3½-cm cubes. 
• Heat 2 teaspoons of oil in a metal casserole dish or heavy-bottomed pot on high heat. Sauté the chicken pieces for about 5 minutes, until nicely browned all over. If necessary, do this in batches. Remove the chicken and set aside. 
• Reduce the heat to medium and add the remaining 2 teaspoons of oil. Sauté the garlic and ginger for a minute and then add the onion and pepper. Sauté for a further 2 – 3 minutes, until they have softened. Stir in the curry paste and (optional) chilli flakes and cook for a further minute, stirring regularly. 

• Add the tomatoes and 100ml of water and simmer for about 10 minutes, until the sauce has thickened a bit. 
• Add the chicken, coconut milk and half the coriander. Season with salt and black pepper. Simmer uncovered for a further 5 or 6 minutes until the sauce has thickened and the chicken is cooked through. Taste and add salt or pepper if needed. 
• Remove the curry to a suitable dish or container and sprinkle over the remaining coriander. 

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ABOUT PAUL WALLACE Personal trainer of 15 plus years and creator of FT-Fit one of Glasgow’s largest fitness classes

For other ideas also try BBC good food