Basic chicken curry

Photographer: Jeremy Simons

Your midweek lunch just got a whole lot better! This chicken and spinach curry is the ultimate meal-prep recipe—it actually tastes even better the next day.

Serves: 4

Time to make: 35 mins

Ingredients

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2 onions, sliced
2 tablespoons medium-heat curry powder
2 mild fresh red or green chillies, sliced
500g tomatoes, chopped
1 cup reduced-salt chicken stock
500g skinless chicken breasts, cut into chunks
200g baby spinach
1 cup reduced-fat Greek yoghurt
2 cups cooked brown basmati rice
½ bunch fresh coriandercilantroX, to garnish

Instructions

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1 Spray a large non-stick frying pan with oil and set over medium-high heat. Add onion and cook for 5 minutes until
soft. Add curry powder, chilli and tomatoes and cook for a further 5 minutes until the tomatoes have cooked down.
Carefully transfer mixture to a food processor with the stock and blend until smooth.

2 Clean pan, then spray with oil and return to medium-high heat. Add chicken and cook for 6–8 minutes until golden and almost cooked through. Add the blended sauce and simmer for 15 minutes. Stir in spinach and half the yoghurt, then simmer for 2–3 minutes until the spinach wilts. Heat rice according to pack instructions.

3 Stir most of the coriander into the curry. Serve with the rice, topped with the remaining yoghurt and coriander.

Nutrition Info (per serve)

Calories 621 cal

Kilojoules 2600 kJ

Protein 46 g

Total fat 7.3 g

Saturated fat 2.3 g

Carbohydrates 90 g

Sugar 13 g

Dietary fibre 8.8 g

Sodium 300 mg

Calcium 237 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.