chicken and vegetable curry

Serves 4

syn free extra easy

Ingredients


[b]fry light

1 medium onion, finely chopped

1in piece ginger, finely grated (i could find any so used 1 teaspoon ground ginger)

2 tsp crushed garlic

2 tsp mild curry powder

a pinch of turmeric

1lb 8oz/681g boneless chicken thighs, skin removed and cut into bitesize pieces

400g can chopped tomatoes

18fl oz/511ml chicken stock

5oz/142g fine green beans trimmed and halved

2 medium carrots peeled and cut into bitesize pieces

2 red pepers, deseeded and cut into bite size pieces

a pinch of sweetner

7oz/198g fat free fromafe frais

salt and freshly ground black pepper

boiled rice to serve

1) Spray a frying pan with Fry Light and place over a medium heat. Add the onion and stir fry for 5-6 mins, or until starting to lightly brown. Stir in the ginger, garlic, curry powder and turmeric then cook over a high heat for a further 1-2 mins.

2) Add the chicken to the pan and cook for 2-3 mintues until sealed. Then add the tomatoes, stock, beans, carrots and peppers and sweetner and bring to the boil. Cover reduce the heat to meium nad cook for 20-25 mins, stirring occasionally until the chicken and vegetables are cooked through.

3) Reove the pan from the heat. Stir in the fromage frais and season. Serve the curry with boiled rice and garnish with coriander if you wish



This is divine and so filling and tastes so frsh and andy love dit