"This superhealthy recipe proves watching what you eat doesn't mean you have to banish curry from your menu plan". From the BBC
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- 250 g brown basmati rice
- 2 teaspoons turmeric
- 5 teaspoons curry powder
- 2 tablespoons sliced almonds
- 6 tablespoons low-fat natural yogurt
- 2 large skinless chicken breasts, cut into chunks (about 500g/1lb 2oz)
- 8 medium tomatoes, halved
- 2 large red onions, thinly sliced
- 1/2 small bunch coriander, leaves only
- 1Heat 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.
- 2Remove from heat and leave covered for 5 minutes Add the almonds, and fluff with a fork.
- 3Meanwhile, mix 2 tsp curry powder, the remaining turmeric, 2 tbsp yogurt and seasoning. Add chicken and toss to coat.
- 4Toss 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 coriander over the top and serve with the rice and remaining yogurt.
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Nutritional Facts for Baked Chicken Masala With Almond Pilaf
Serving Size: 1 (471 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 414.7
- Calories from Fat 58
- Total Fat 6.5 g
- Saturated Fat 1.4 g
- Cholesterol 40.6 mg
- Sodium 100.0 mg
- Total Carbohydrate 68.6 g
- Dietary Fiber 7.8 g
- Sugars 11.4 g
- Protein 22.2 g
The following items or measurements are not included: