Chicken Jalfrezi

(SERVES 4)

• 1 garlic clove, crushed
• 5 ml/1 tsp ground ginger
• 5 ml/1 tsp ground cumin
• 10 ml/2 tsp paprika
• 60 ml/4 tbsp water
• 30 ml/2 tbsp low-fat spread
• 2 large onions, thinly sliced
• 1 large onion, finely chopped
• 15 ml/1 tbsp curry paste
• 450 g/1 1b chicken fillets, cut into chunky slices
• 1 large green (bell) pepper, diced
• 2 courgettes (zucchini), sliced
• 4 green chilies, seeded and chopped
• 60 ml/4 tbsp chopped coriander (cilantro)
• Salt and freshly ground black pepper
• A few grains of artificial sweetener

To serve:

• 225 g/8 oz/1 cup basmati rice, boiled

Mix together the garlic, cumin, paprika and water. Melt the low-fat spread in a large
frying pan (skillet). Add the sliced onion and fry (sauté) for 3 minutes until turning,
golden, stirring all the time. Add the chopped onion an fry for 1 minute. Add the chicken,
diced pepper and courgettes and fry, stirring, for 7 minutes until the chicken and
vegetables are tender. Add the chilies, coriander, salt, pepper and just a few grains of
sweetener to taste. Cook for further 2 minutes and serve on a bed of boiled basmati rice.