When ITV’s Tonight show visited the HFG test kitchen, recipe consultant Phil Mundy accepted the challenge to cook a homemade family meal that’s cheaper, healthier and quicker to make than heating up four ready meals. His dish was a clear winner for the HFG team (and the film crew happily tucked in, too!), but don’t let us sway your verdict – try the recipe below and see if you can be persuaded to swap pre-prepared for DIY dinners…
Tandoori chicken
PREP 5 MIN COOK 15 MIN SERVES 4
200g basmati rice
180ml 2% fat Greek yogurt
Zest and juice 2 limes
8tsp medium curry powder
4 skinless chicken breasts, each sliced into 3 strips
Cooking oil spray
320g frozen peas
200g baby spinach
4 tbsp mango chutney, to serve
Fresh coriander leaves, to garnish (optional)
1 Cook the rice according to the pack instructions, then drain.
2 While the rice is cooking, combine the yogurt, lime zest and juice in a small bowl. Spoon 4tbsp of the mixture into a medium bowl (set the rest aside) and mix with the curry powder, then add the chicken strips and stir to coat. Spray a large non-stick frying pan with oil and put over a medium heat. Add the chicken and cook for 7–8 min, turning once, until cooked through.
3 Meanwhile, heat a small pan, then add the frozen peas and cook over a medium-low heat for 1–2 min until thawed. Add the spinach and cook for 1–2 min more.
4 Divide the rice and vegetables among 4 plates, then top with the tandoori chicken. Add a drizzle of the remaining lime yogurt and the chutney (serve any leftovers in bowls), then serve sprinkled with ground black pepper and coriander leaves, if using.
Per serving
553kcal
58.3g protein
7.1g fat
2.3g sat fats
64g carbs
16.6g sugar
8.7g fibre
1.1g salt
291mg calcium
7.4mg iron
LOW FAT
LOW SAT FAT
LOW SUGAR
LOW SALT
HIGH PROTEIN
HIGH CALCIUM
HIGH IRON
GLUTEN FREE
1 of your FIVE A DAY
