510
CALORIES
43.5
PROTEIN (G)
59.8
CARBS (G)
11.8
FAT (G)
6.2
FIBRE (G)
Method
Mix chicken with yogurt, garlic, ginger paste, chilli, garam masala, turmeric, half the salt, pepper and lemon. Marinate for at least 30 minutes.
Heat the oil in a wide lidded pan and cook the onions for 8–10 minutes until deeply golden. Stir in cinnamon and cumin.
Add the chicken and tomato and cook for 8–10 minutes, stirring, until the chicken is nearly cooked.
Spread the cooked rice over the chicken, cover and steam gently for 8 minutes. Check the chicken reaches 75°C for at least 30 seconds.
Fold carefully, finish with coriander and divide into two equal portions.
ALLERGENS
Contains: Contains milk.
STORAGE & REHEATING
Cool rice quickly, refrigerate within 1 hour and use within 2 days. Reheat once until piping hot.
COACH NOTE
The rice amount is cooked weight; weighing it dry would materially change calories.
EQUIPMENT
Mixing bowls, digital scales, knife, chopping board and the cooking equipment named in the method.
PRACTICAL ADJUSTMENTS
Use chicken thigh if preferred but recalculate nutrition. Saffron and crispy onions are optional and excluded.
FREEZER GUIDANCE
Freeze cooled portions for up to 1 month and defrost in the refrigerator.
DIETARY SUITABILITY
As written: High protein, gluten-free when labelled spices are used. Recalculate after substitutions.