Baked chicken masala with almond pilaf

Baked chicken masala with almond pilaf

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(12 ratings)

Prep: 15 mins Cook: 35 mins

Easy

Serves 4
This superhealthy recipe proves watching what you eat doesn't mean you have to banish curry from your menu plan

Nutrition and extra info

  • Pilaf can be frozen
  • Healthy

Nutrition: per serving

  • kcal459
  • fat7g
  • saturates1g
  • carbs61g
  • sugars11g
  • fibre6g
  • protein41g
  • salt0.42g
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Ingredients

  • 250g brown basmati rice
  • 2 heaped tsp turmeric
    Turmeric

    Turmeric

    term-er-ik

    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 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
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 2 large red onions, thinly sliced
  • ½ small bunch coriander, leaves picked

Method

  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.

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

  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.

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Comments, questions and tips

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alexnena
28th Jan, 2011
Sounds very interesting. Might try it tonight with plain basmati.
jweg1210
22nd Jan, 2011
4.05
Was very nice, but did make a few changes: didn't make the rice, just used a posh bag of mixed brown and white basmati. Also added some green pepper as it was knocking around in the fridge - if you like them I would recommend the addition. Oh, and also didn't sprinkle curry powder over the veg - mixed it all into the yoghurt.... but that was because I didn't read the recipe properly. Doh. The chicken and veg were even nicer next day enclosed in a wrap with a smear of mayo for lunch. Bliss.

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