Free-Range Chicken (or Quorn) & Vegetable Balti Curry

Summary:

Free-range chicken breast (or Quorn “chicken style” pieces), pepper, mushroom and onion balti curry served with brown basmati rice and a cucumber, tomato and red onion salad.

Profile:

10 mins prep + 20 mins cook = 30 mins total @ 580 calories or 5.5 Weightwatchers points per serving.

Ingredients:

  • 2 free-range chicken breasts or Quorn pieces (diced)*
  • 1 red or green pepper (diced)*
  • 2 flat mushrooms (sliced)*
  • 1 white onion (wedges)*
  • 1 red onion (diced)
  • 1/8 cucumber (diced)
  • 2 vine ripened tomatoes (diced)
  • 400g tomatoes (diced/peeled)*
  • 200 ml vegetable stock
  • 2 tbsp of balti curry paste
  • 2 tbsp flat leaf parsley (torn)
  • 2 cloves of garlic (crushed)*
  • 1 tbsp of sunflower oil
  • 1 tsp lemon juice
  • 150 g of brown basmati rice

Directions:

  1. Prepare the ingredients marked with a star before commencing cooking.
  2. Bring a large pot of water to the boil and add the rice with a pinch of salt, bring back to a simmer, stir once and cook uncovered for 20-25 minutes until ready to serve then drain.
  3. Heat the oil in a large pan on a high heat, add the garlic and fry for a minute, then add the chicken/Quorn and cook for about 5-7 minutes (until chicken is sealed). Then add the mushrooms, pepper and white onion and fry for a further few minutes until the vegetables are starting to soften and the chicken/Quorn is turning golden brown.
  4. Add 2 tbsp of balti curry paste to the vegetable mixture, together with the stock and 400g of peeled tomatoes, mix well, move to a low heat, cover and simmer until the rice is ready (10-15 minutes).
  5. Meanwhile in a small bowl make the side salad by combining the cucumber, vine ripened tomatoes and red onion together with the lemon juice and set aside for serving.
  6. Serve the curry with the rice and salad finished with the flat leaf parsley.

Suggestions & Alternatives

Make twice the amount of curry and salad the 1st day to have the next day with wholemeal pittas. Refrigerate the curry overnight, reheat on the hob on low for 10 minutes or microwave on high for 5 minutes (stirring occasionally).

Also great to freeze in separate portions to enjoy as your own ready meals. Just defrost the night before or in the microwave to reheat as above.