Chunky Chicken Bhuna

Chunky Chicken Bhuna

Serves 4

Syns per serving: Free

Seeds from 1 heaped tsp cardamom pods

2 tsp each of coriander seeds and cumin seeds

4 cloves

10 black peppercorns

1/2 cinnamon stick

frylight

2 onions, thinly sliced

1 tsp each of turmeric and hot chilli powder

2 tsp grated ginger

3 garlic cloves, finely chopped

8 skinless and boneless chicken thighs, halved

2 x 400 g cans chopped tomatoes

250 ml chicken stock

400 g sweet potatoes, peeled and cut into bite-size chunks

1 red and 1 orange pepper, deseeded and cut into chunks

300 g cauliflower, broken into small florets

350 g dried basmati rice

100 g green beans, halved

salt and pepper

a few sprigs of coriander, to garnish

fat-free natural yogurt, to serve

Put the cardamom, coriander seeds, cumin seeds, cloves, peppercorns and cinnamon stick in a mortar or spice blender and finely grind.

Spray a pan with frylight and place over a low heat. Add the onions and stir-fry for 10 min until softened and lightly browned.  Spray the pan with a little more frylight, then add the spice mixture, turmeric, chilli powder, ginger and garlic and cook for 1 min, stirring. Add the chicken and cook for 2 min, turning regularly to coat with the spices, until lightly browned all over.

Transfer the mixture to a large casserole dish and add the tomatoes and chicken stock. Bring to a simmer and cook for 10 min. Stir in the sweet potatoes, peppers and cauliflower. Cover, bring back to a simmer and cook for a further 10 min.

Cook the rice according to the packet instructions. Drain well.

Meanwhile, add the green beans to the curry and cook for a further 8-10 min, or until all the veg are tender and the chicken is cooked through. Season the curry, divide between 4 bowls with the rice. Garnish with the coriander and serve with the yogurt.