Healthy tikka masala

• large onion↗1

  chopped

• large garlic cloves↗4
• ginger↗thumb-sized piece of
• rapeseed oil↗2 tbsp tbsp
• small skinless chicken↗4

  breasts, cut into chunks

• tikka spice powder↗2 tbsp tbsp
• cayenne pepper↗1 tsp tsp
• tomatoes↗400g can chopped g
• ground almonds↗40g g
• spinach↗200g g
• fat-free natural yogurt↗3 tbsp tbsp
• coriander½ small bunch of

  chopped

• brown basmati rice↗

  to serve

Step-by-step instructions

1. 1

   Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

2. 2

   Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

3. 3

   Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.