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  3. Ingredients
    (Serves 4)
    600g raw chicken breast
    320g uncooked rice
    300g 0 fat plain yogurt
    2 garlic cloves
    1 tsp garam masala
    1 tsp cumin
    1 tsp red chilli powder
    1 tsp salt
    1 tsp oil
    Black pepper

    Sauce:
    1 tsp butter + 1 tsp oil
    2 onions
    3 garlic cloves
    2 tsp ginger
    1 tsp ground cumin
    1 tsp garam masala
    1 tsp ground coriander
    800g crushed tomatoes
    4 tbsp plain yogurt
    1 tsp red chili powder (adjust to your taste)
    1 tsp salt

    Macros per serving:
    551 calories
    59g protein
    72g carbs
    7g fat

    1. In a large bowl, mix together 4-5 tablespoons of the yogurt with the marinade herbs and spices. Chop the chicken into large chunks and add to the bowl. Mix well and leave to marinade over night (or at least 1-2 hours).
    2. Add 1 tsp of oil into a frying pan and add the chicken chunks. Make sure there’s enough room and it’s not crowded. Do it in two batches if needed. Cook on medium-high temperature until golden brown on all sides, then remove from the pan.
    3. Finely slice the onion and add to the same pan, along with 1 more tsp of butter and oil. Cook on a medium heat for 6-7 minutes.
    4. Mince the remaining garlic and the ginger, then add to the pan with the onions. Cook for 1 minute. Then add the coriander, cumin and garam masala. After 30 secs, add the tinned tomatoes.
    5. Wash your rice, place into a sauce pan and add 1.5 times the weight of the rice in water. E.g. 100g rice means you add 150ml water. Cover the pan with a lid and bring to a light boil. Cook for around 10 minutes, turn off the heat and leave the lid on. Set aside until ready to serve.
    6. Blend up the vegetables that are in the pan until you get a smooth sauce. Then add back to the same pan, along with 2 tbsp yogurt, a pinch of sugar and 1 tsp butter.
    7. Add the chicken into the pan with the sauce and cook for a further 10 minutes. Then you’re done, lovely! Time to serve up.

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