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Easy / prepare ahead / freeze
Preparation time 20 minutes
Cooking time 1 hour 20 minutes
Serves 6 to 8
3tbsp sunflower oil 1 large onion, chopped 1tsp each turmeric, ground cumin, ground coriander pinch chilli flakes
½tsp fennel seeds 8 cardamom pods, crushed and shells discarded 12 boneless skinless free-range chicken thighs, halved 400g can chopped tomatoes 400g can coconut milk juice 1 lemon large handful fresh coriander, chopped
1 Heat the oil in a large saucepan and cook the onion for 10 minutes over a lowish heat. Add all the spices, plenty of salt and pepper, increase the heat to medium, mix well with the onion and cook for a few minutes. This is to take out the “raw spice” flavour.
2 Add the chicken and mix it in, stirring to give it colour. Add the tomatoes and coconut milk, stir well, bring to the boil then simmer on a very low heat for around 1 hour without covering. If you’re serving it straight away, add the lemon and coriander. If not, add them just before serving, once reheated.
Per serving 350-259 calories, 19-14g fat (11-8g saturated), 6-5g carbohydrate
On the side This dish is great served with pilau rice, naan bread and a selection of bought accompaniments, such as dhal and aloo saag (Sainsbury’s has a good range). Chutneys add extra flavour, and raita offsets the spiciness. It’s worth making your own raita – just mix natural yogurt with a handful of chopped fresh mint and grated cucumber. We love Geeta’s Premium Mango Chutney, £1.89, from good supermarkets.