Ingredients

The following ingredients have 2 Servings
  • calorie controlled cooking oil spray
  • 1 medium onion, thinly sliced
  • 4 chicken thighs, boned and skinned
  • 1 red pepper, deseeded and cut into 3cm/1in chunks
  • 1 yellow pepper, deseeded and cut into 3cm/1in chunks
  • 1 tbsp cornflour
  • 150g/5½oz fat-free natural yogurt
  • 1 tbsp medium or mild curry powder
  • 2 garlic cloves, thinly sliced
  • 227g/8oz tin chopped tomatoes
  • 3 heaped tbsp finely chopped fresh coriander, plus extra to garnish
  • freshly ground black pepper

Instruction

  • Spray a large, deep, non-stick frying pan or wok with oil and place over a medium heat. Add the onion and cook for five minutes, stirring regularly until well softened and lightly browned.
  • Meanwhile, trim all the visible fat off the chicken thighs, cut each one into four pieces and season with black pepper.
  • Add the chicken and peppers into the pan with the onion and cook for three minutes, turning occasionally.
  • Meanwhile, in a small bowl, mix the cornflour with 2 tablespoons cold water and stir in the yoghurt until thoroughly mixed.
  • Sprinkle the curry powder over the chicken and vegetables, add the garlic and cook for 30 seconds.
  • Tip the tomatoes into the pan, add the yoghurt mixture, 150ml/3½fl oz of water and coriander.
  • Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally until the chicken is tender and the sauce is thick. Season with freshly ground black pepper to taste and garnish with coriander.