When you fancy something hot and spicy, try making this chicken masala — unlike the version from an Indian restaurant or takeaway, it’s low in calories and fat.
Put the onion, garlic, chilli, ginger, ground spices and coriander leaves in a blender or food processor, and blitz to a thick paste. Add the water through the feed tube, a little at a time.
Cook the spicy paste and cinnamon stick in a non¬stick frying pan over a medium heat, stirring, for 1 minute. Stir in the chicken and cook for 3 minutes, turning it in the spicy mixture.
Pour in the stock, cover the pan and simmer for 10 minutes, until the chicken is cooked and tender. Discard the cinnamon.
While the chicken is cooking, put the onion, cumin seeds and stock for the spicy broccoli in another pan and cook gently over a low heat for 5 minutes, until the onion softens. Stir in the broccoli, garlic and chilli and cook for a further 5 minutes, until the broccoli is tender. Season with black pepper and serve with the chicken masala, sprinkled with chopped coriander.
You can use turkey breast instead of chicken in this dish. The calorie and fat counts will stay the same.
Use a pinch of dried chilli flakes instead of fresh chilli.
Step it up
If you’re on Steps 3, 4 or 5, you can serve this curry with boiled brown or basmati rice — a single portion of 30g rice (dry weight) will add 130kcal and 0.5g fat.
Visit the Steps page to find out more about the Plan or contact a Consultant to start your weight-loss journey today.