Healthy Chicken Biryani Bake

DJ Claire, DJ Johnny and myself are on a mission to find healthy meals which can be put in the freezer. We will be reviewing our dishes on Wednesday lunchtime on http://www.radioparkies.com 12-1pm.

Before Baking

Ingredients

  • 1 cal spray
  • skinless chicken breasts , chopped into chunks
  • 4  skinless chicken thighs  , chopped into chunks
  • 2 onions , sliced
  • 4 tbsp curry paste (we used korma and tikka masala)
  • 300g cauliflower  , chopped into small florets
  • 700ml chicken stock
  • 400g can chopped tomatoes
  • 400g can chickpea , rinsed and drained
  • 200g natural yoghurt
  • 300g spinach
  • 400g basmati rice , cooked following pack instructions
  • 5 tbsp flaked almond

Method

  • STEP 1
    Start by making the curry. Heat oil in a large, deep frying pan. Season the chicken well and fry until browned, then remove and set aside. Fry the onion in the rest of the oil for 10-12 mins until soft and starting to caramelise.
  • STEP 2
    Add the paste and cauliflower, stirring to coat everything, then return the chicken. Pour in the stock, tomatoes and chickpeas and simmer everything for 30 mins until the cauliflower is nearly tender. There should be just enough liquid to cover everything so add a splash more water or stock if you need to. Remove from the heat and stir in the yogurt.
  • Assemble the bake in either 1 large or 2 smaller, deep ovenproof dishes. Start with a ¹/³ of the spinach leaves, season, then top with a ¹/³ of the curry. Finish with a ¹/³ of the rice then repeat twice more. Scatter on the almonds and either cool completely to freeze, or heat oven to 220C/200C fan/gas 7 and cook for 20-25 mins until the topping has crisped up and the dish is piping hot through.

My tip

After reading some reviews on the bbc good food guide site a few people commented the dish was bland so I made sure I seasoned really well. I didn’t have any chick peas either but I didn’t miss them. I added half a ball of low fat mozzarella by tearing it up and spreading on middle layer. I didn’t find the dish bland at all and it made enough for 8 meals, I definitely will be making this again.

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