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Syns per serving – FREE
Serves 4
Low-calorie cooking spray
1 onion, finely sliced
1 red pepper, deseeded and finely sliced
200g mushrooms, finely chopped
3 garlic cloves, crushed
400g dried riccioli or fusilli pasta
1½ tbsp medium tikka curry powder
1 tsp ground coriander
2 x 400g tins chopped tomatoes
3 skinless and boneless chicken breasts, cut into small chunks
100g fat-free natural Greek yogurt
30g fresh coriander, roughly chopped, plus a few whole leaves to serve
Spray a deep, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, mushrooms, garlic and pepper, and fry for 10 minutes until starting to soften, stirring frequently. Meanwhile, cook the pasta for 2 minutes less than the pack instructions, then drain and leave to steam-dry.
Add the curry powder and ground coriander to the onion mixture with
a splash of water. Fry for 2 minutes, then add the tomatoes and 100ml
water. Simmer for 5 minutes, then add the chicken, yogurt and chopped
coriander. Turn off the heat and stir in the cooked pasta.
Divide the mixture between 4 individual ovenproof dishes, or pour it all into a 2-litre ovenproof dish. Bake in a hot oven 220°C/fan 200°C/gas 7. for 25 minutes until bubbling and the top is starting to crisp up and the chicken is cooked through.
Top with a twist of black pepper and fresh coriander.
COOK’S NOTE
When using shop-bought spice mixes or blends, choose brands without
Synned ingredients such as sugar, flour and oil. Otherwise, count ½ Syn
per level tsp or 1½ Syns per level tbsp
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