593
CALORIES
47.8
PROTEIN (G)
74.6
CARBS (G)
12.3
FAT (G)
5.4
FIBRE (G)
Method
Mix the chicken with yogurt, half the paprika, turmeric, cumin and garam masala, plus chilli, half the garlic and half the salt. Marinate for at least 20 minutes if time allows.
Rinse the rice. Cook with the remaining turmeric and salt according to the packet, then rest covered for 5 minutes.
Cook the chicken in a hot non-stick pan for 6–8 minutes until browned. Add onion and remaining garlic and cook for 4 minutes.
Add passata and the remaining spices. Simmer for 8–10 minutes, then stir in the light soft cheese over low heat.
Check the chicken reaches 75°C for at least 30 seconds. Serve with the golden rice and optional coriander.
ALLERGENS
Contains milk. Check spice blends and cream-cheese labels.
STORAGE & REHEATING
Cool quickly and refrigerate curry and rice within 1 hour for up to 2 days. Reheat once until piping hot.
COACH NOTE
The 60 g dry-rice portion per serving is already included in the nutrition. Add non-starchy vegetables for extra volume if desired.
EQUIPMENT
Two bowls, saucepan with lid, large frying pan, knife and chopping board.
PRACTICAL ADJUSTMENTS
Use a suitable dairy-free yogurt and soft cheese for a dairy-free version. Adjust chilli to taste and recalculate nutrition after substitutions.
FREEZER GUIDANCE
Freeze the curry without rice for up to 1 month. Defrost in the refrigerator and reheat thoroughly; cook rice fresh.
DIETARY SUITABILITY
As written: High protein, gluten-free when labelled ingredients are used. Recalculate nutrition after substitutions.