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Chicken and cauliflower balti
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This lovely curry is loaded with warming spices, ginger and garlic, ideal for this time of year. It’s low in fat, too. The key component, cauliflower, contains vitamin C and folate – it’s also a good source of iron.
• 2 of your 5 a day • 365 calories
1 large onion, cut into chunks
2 garlic cloves, halved
4cm piece root ginger, peeled and diced
2 tbsp Bart hot Madras curry powder
1 Sunflower oil spray
1 tsp cumin seeds
700ml chicken stock, hot
400g essential Waitrose British chicken breast chunks
1 large white potato, cubed
1 caulifl ower, cut into fl orets
250g spinach leaves
1 handful coriander leaves
100g low-fat natural yogurt
4 chapattis, to serve
1. Place the onion, garlic, ginger and curry powder in a mini food processor and whizz to a paste. Spray a large non-stick pan with oil and cook the paste for 5 minutes, stirring.
2. Stir in the cumin and stock and bring to the boil. Add the chicken and potato and cook for 15 minutes. Add the cauliflower and cook for 10 minutes until cooked through.
3. Stir in the spinach, until wilted, then divide among bowls. Sprinkle with coriander and serve with yogurt and chapattis.
Typical values per serving:
This recipe was first published in January 2012.