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Chicken madras

Yields6 ServingsPrep Time20 minsCook Time1 hrTotal Time1 hr 20 mins

Make your own easy spice mix for an easy way to feed the family – a classic healthy chicken curry for under 300 calories

 2 onions , roughly chopped
 2 garlic cloves, peeled and chopped
 ginger a large chunk, peeled and sliced
 3 green chillies , roughly chopped
 oil for frying
 750 skinless chicken thigh fillets , cut into chunks
 400 plum tomatoes
 coriander a bunch, chopped
 rice to serve
 1 tbsp coriander seeds
 1 tsp cumin seeds
 1 tsp fennel seeds
 2 tsp fenugreek seeds
 5 cloves
 1 tsp black peppercorns
 2 dried red chillies small


Toast all the spices in a dry frying pan until they smell fragrant. Cool, then grind in a spice grinder.


Put the onion, garlic, ginger and chillies in a small blender and whizz to a paste (you might need to add a splash of water).


Heat 2 tbsp oil in a pan and fry the onion paste for 4-5 minutes with a good pinch of salt until golden.Add the chicken and keep frying and turning in the pan until it turns opaque.Add the spices and fry for another couple of minutes.


Tip in the tomatoes and a splash of water, and bring to a simmer, then cover and cook for 45 minutes until the chicken is tender. Stir in the coriander and serve with rice and naan bread.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 210
% Daily Value *
Total Fat 7.9g13%

Saturated Fat 1.8g9%
Total Carbohydrate 25.6g9%

Dietary Fiber 1.6g7%
Protein 28.3g57%

Iron 1.4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.