zoom Chicken and cauliflower balti

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    Chicken and cauliflower balti

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    Chicken and cauliflower balti

    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

    • Preparation time: 25 minutes
    • Cooking time: 40 minutes
    • Total time: 1 hour 5 minutes 60 minutes 5 minutes

    Makes: 4


    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.

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