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Chicken tikka lunch box

Calories per serving 340.

ingredients

serves 4
225 g (8 oz) skinless chicken breast, diced
100 g (3 1/2 oz) low fat plain yogurt
1 tablespoon Tikka curry powder
1 tablespoon fresh lemon juice
1 garlic clove, crushed
225 g (8 oz) basmati rice
2 teaspoons sunflower oil
1 red pepper, de-seeded and chopped
1 green pepper, de-seeded and chopped
1 fresh green chilli, de-seeded and chopped finely
1 red onion, chopped
15 g (1/2 oz) sultanas
salt

method

1. Mix the chicken with the yogurt,Tikka curry powder, lemon juice and garlic.

2. Leave to marinate for 20 minutes.

3. Meanwhile, cook the basmati rice in lightly salted, boiling water for about 12 minutes, following the packet instructions.

4. Heat the oil in a large saucepan, add the chicken and its marinade and stir fry for 10 minutes, until the chicken is cooked through.

5. Add the peppers, chilli and onion, and cook for a further 5 minutes.

6. Mix the cooked rice and sultanas into the pan, and heat through.

7. Serve hot. Alternatively, allow it to cool and then chill in the fridge to serve as a salad.

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