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Tamarind chicken with golden mash

The tang of tamarind works really well with creamy mash, spiced up with curry paste

  • Prep: 10 mins
    Cook: 25 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 394
  • Carbohydrates 53
  • Saturated Fat 1
  • Sugar 10
  • Protein 41
  • Fat 3
  • Fibre 3
  • Salt 0.7

Nutrition per serving

  • Calories 394
  • Carbohydrates 53
  • Saturated Fat 1
  • Sugar 10
  • Protein 41
  • Fat 3
  • Fibre 3
  • Salt 0.7

Ingredients

  • 1kg potatoes, peeled and cubed
  • 2 tsp turmeric
  • 500g broccoli
  • 4 tsp tamarind paste
  • 2 tbsp mango chutney
  • 4 boneless, skinless chicken breasts
  • 100ml natural yogurt
  • 1 tbsp Korma paste
  • 5 spring onions, trimmed and thinly sliced

Tip

Microwave spiced rice
In a large heatproof bowl, combine 250g basmati rice, 200g cauliflower, cut into small pieces, 150g peas, 600ml vegetable stock and 2 tbsp korma paste. Cover with cling film, pierce a few times, then microwave for 10-12 mins on High. Stand for 5 mins, then season to taste, stir and serve.

Oven-baked chicken curry
Heat oven to 180C/fan 160C/ gas 4. Brown 6 boneless, skinless chicken thighs in a little oil with 1 finely chopped onion. Transfer to a casserole dish, then stir in 250ml reduced-fat Greek yogurt, 1 cinnamon stick, 6 cardamom pods, 4 tbsp korma paste and a handful chopped coriander. Cover, then bake for 30 mins until the chicken is tender.

Quick coronation chicken
Mix 1 tbsp korma paste, 5 tbsp low-fat mayonnaise and 5 tbsp natural yogurt. Shred 300g cooked chicken or turkey and mix into the dressing with 50g flaked almonds, 50g sultanas and 3 sliced spring onions. Delicious as a filling for sandwiches with watercress, or as a topping for jacket potatoes.

Method

  1. Heat the grill. Put the potatoes in a pan of cold water, stir in the turmeric, then bring to the boil. Simmer for 12-15 mins until tender. Steam the broccoli in a metal colander or sieve over the potato pan for 4-5 mins until tender.

  2. Mix together the tamarind paste and mango chutney. Make a few slashes in each chicken breast and place on a baking tray. Brush with the tamarind mixture, then grill for 5 mins on each side or until cooked through and sticky.

  3. Drain the potatoes. Mash with the yogurt, korma paste and seasoning, then keep warm. To serve, stir most of the spring onions into the mash, then spoon onto plates. Scatter with the remaining spring onions and serve alongside the sticky chicken and broccoli.

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