Lunch
Chicken & Chickpea Masala with Cauliflower
A spiced tomato and onion masala with chicken, a little chickpea and plenty of cauliflower. High in protein and fibre, with moderate carbohydrate.
Serves 1. Ready in about 30 minutes.
416.5
Calories
32.8g
Protein
28.2g
Carbs
9.3g
Fibre
20.7g
Fat
Method
- 1
Heat the oil and brown the chicken for 4 minutes. Remove and set aside.
- 2
Soften the onion for 5 minutes, then add the garlic, ginger and spices for 1 minute.
- 3
Add the tomato and cook 5 minutes until soft.
- 4
Return the chicken, add the cauliflower, chickpeas and 100ml water, and simmer 10 minutes until the chicken is cooked through and the cauliflower is tender.
Swaps and tips
- Use tinned chickpeas, drained and rinsed, to save time.
- Add spinach for more fibre.
Around £1.23 per serving at supermarket own-brand prices (estimate).
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