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Chicken tikka and rice

Ingredients

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  • 300g dried basmati rice
  • Low-calorie cooking spray
  • 600g skinless and boneless chicken breasts, cut into bite-size chunks
  • 2 medium onions, thinly sliced
  • 2 medium peppers (1 red and 1 yellow), deseeded and sliced into thin strips
  • 5cm piece fresh root ginger, peeled and grated
  • 5 garlic cloves, finely chopped
  • 2½ level tbsp tikka curry powder*
  • 2 tbsp garam masala
  • 1 tbsp tomato purée
  • 400g can chopped tomatoes
  • 200g fat-free natural yogurt
  • Fresh coriander, roughly chopped, to serve
  • Lemon wedges, to serve
  • *Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

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