Name: Chicken tikka and rice
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 300g dried basmati rice; Low-calorie cooking spray; 600g skinless and boneless chicken breasts, cut into bite-size chunks; 2 medium onions, thinly sliced; 2 medium peppers (1 red and 1 yellow), deseeded and sliced into thin strips; 5cm piece fresh root ginger, peeled and grated; 5 garlic cloves, finely chopped; 2½ level tbsp tikka curry powder*; 2 tbsp garam masala; 1 tbsp tomato purée; 400g can chopped tomatoes; 200g fat-free natural yogurt; Fresh coriander, roughly chopped, to serve; Lemon wedges, to serve; *Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

Food Range

FREE

This recipe will take you 1 hour

Serves 4

300g dried basmati rice
Low-calorie cooking spray
600g skinless and boneless chicken breasts, cut into bite-size chunks
2 medium onions, thinly sliced
2 medium peppers (1 red and 1 yellow), deseeded and sliced into thin strips
5cm piece fresh root ginger, peeled and grated
5 garlic cloves, finely chopped
2½ level tbsp tikka curry powder*
2 tbsp garam masala
1 tbsp tomato purée
400g can chopped tomatoes
200g fat-free natural yogurt
Fresh coriander, roughly chopped, to serve
Lemon wedges, to serve
*Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

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Find me at Iceland, the Food Warehouse and Dunnes Stores

This tasty dish is part of our Free Food range, available exclusively at Iceland and the Food Warehouse in the UK and Dunnes Stores in Republic of Ireland. But it’s also a doddle to make at home when you have a little more time.

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