It’s packed with flavour, but has a fraction of the calories you’d get in a takeaway dish – plus it’s far cheaper to make too.

Ingredients:
100g skinless chicken breast
75mls chicken stock
1 pinch cinnamon powder
1 tsp coriander (ground)
1 tsp cumin (ground)
1 tsp tumeric (ground)
Half a clove of crushed garlic
10g Plain low-fat yogurt
Half a raw, red chilli pepper
Half a red onion
60g basmati rice (raw weight)
Three raw spring onions
Half tbsp tomato purée

Instructions:
Oil spray a heavy-bottom non-stick frying pan, heat and soften half a red onion, cut into wedges. When the onion is soft, add half a teaspoon each of ground coriander, turmeric, cumin and a pinch of cinnamon powder.

Stir for about two minutes and add half a tablespoon of tomato purée and 75ml of chicken stock, along with half a clove of crushed garlic and a little fresh red chilli.

Briskly simmer for five minutes to reduce the liquid by about one third.

Next stir in 100g of skinless chicken breast cut into strips about 2cm wide. Season and continue to cook, moving the chicken around for five minutes, until the chicken is cooked through.

Remove from heat and add half a tablespoon of low-fat yoghurt and stir thoroughly, return to a low heat to let the sauce simmer gently until you have a creamy texture.

Serve with 60g (uncooked weight) of long grain or basmati rice cooked according to pack instructions which once drained is mixed with the chopped green section of three spring onions.