How to make lighter chicken korma

Put that takeaway menu down and make this easy curry instead – it’s got all the flavour but less fat and fewer calories. 

Prep 10 min Cook 25 min Serves 4

200g brown rice

½tbsp olive oil

1 large red onion, sliced

3 garlic cloves, crushed

450g skinless chicken breasts, cut into chunks

1tbsp mild curry powder

300ml hot reduced-salt chicken stock

35g ground almonds

150g mangetout, thinly sliced lengthways

50g extra-light soft cheese

2tbsp chopped fresh coriander

1tbsp flaked almonds, toasted

1 Cook the rice according to the pack instructions, then drain.

2 Meanwhile, heat the oil in a wok or large pan, then cook the onion for 2-3 min. Add the garlic and cook for 1 min. Add the chicken chunks and stir-fry for 4-5 min until they start to brown. Stir in the curry powder and cook for 2 min.

3 Add the stock and ground almonds and bring to the boil. Reduce the heat, cover and cook, stirring occasionally, for 8-10 min until the sauce is creamy and the chicken cooked. Add the mangetout and cook for 5 min. Stir in the cheese and coriander, then season with ground black pepper.

4 Serve the curry with the brown rice, sprinkled with the toasted flaked almonds.

PER SERVING

448kcal, 37.2g protein, 12.4g fat, 1.9g saturates, 49.9g carbs, 6.6g sugar, 5.2g fibre, 0.8g salt, 112mg calcium, 4.3mg iron

For more healthy recipes, pick up your a copy of Healthy Food Guide March issue, which is in the shops now.

Use up leftover ham

There are always a few slices in the fridge... here's a great, healthy way to use up your leftover ham – it could soon become a festive season favourite!

Ham pasta bake

prep 10 min cook 30 min serves 4

250g penne or rigatoni

2tbsp low-fat spread

2½tbsp plain flour

500ml skimmed milk

1tbsp Dijon mustard

75g slow-roasted tomatoes

150g cooked lean ham

100g goat’s cheese or
reduced-fat feta, crumbled

1 Preheat the oven to 200°C/fan 180°C/gas 6. Cook the pasta according to the pack instructions. Drain, then return to the pan.

2 Meanwhile, melt the spread in a saucepan over a medium heat, then stir in the flour and cook for 1 min. Take off the heat, then slowly add the milk, stirring until combined. Put the mixture back on the heat and stir until it thickens. Reduce the heat and simmer for 2 min. Take off the heat, then stir in the mustard.

3 Pour the sauce over the drained pasta, then stir in the tomatoes and ham. Transfer to a 2 litre baking dish, top with cheese, then bake for 15–20 min until golden and hot.

Per serving: 476kcal, 26.6g protein, 12.3g fat, 5.9g saturates, 69g carbs, 12.5g sugar, 5.6g fibre, 2.1g salt, 240mcg calcium, 2.4mg iron

For more pasta bakes using up your festive ingredients – from stilton to sprouts – get a copy of Healthy Food Guide magazine’s Winter issue, out now, or download the iPad edition from the App Store or Newsstand.