A quick, easy, healthy and tasty recipe for chicken curry.

When time and energy are in short supply, but you want a super healthy dinner, this is perfect. I usually knock this up in about 20 minutes (in-between refereeing bickering children and negotiating their homework)

• 4 ingredients: onion, tinned tomatoes, chicken breasts or roast a chicken and shred, Patak’s Korma Spice Paste
• very quick and very easy
• chocablock full of anti inflammatory nutrients (quecertin from onions, vitamin C and lycopene from tomatoes, and turmeric,  cumin, garlic in the spice paste)
• High protein: from the chicken, excellent for your muscles and keeps you feeling full up
• Not too spicy: my children will even eat it

What to do:

1. chop up a large onion, fry on a medium heat in a tablespoon on vegetable or coconut oil for a few minutes until soft.
2. add the 1 tablespoon of the spice paste (more if you like a stronger flavour)
3. add the diced chicken breasts/chopped up roast chicken – coat in the spice paste, cook for a few minutes
4. add the chopped tomatoes – allow about half a tin or carton per person
5. simmer for about 20 minutes, longer if you prefer a drier sauce

Serve with rice or in a jacket or sweet potato……lovely to soak up the juices 🙂

Short cuts for when you’re too knackered or just don’t have the time: use frozen chopped onions, ready cooked chicken and microwaveable pouches of rice

To add some extra nutritional oomph:

• coriander/spinach, stir in at the end. If you cook it for too long it wilts away to nothing. Lots of antioxidants and phytochemicals
• tomato puree – for some concentrated lycopene
• wholegrain rice – extra fibre, more filling and more slowly  than white rice so keeps the blood sugar levels steadier