Whole chicken cut into pieces or pre-cut chicken with skin removed
500g of natural yoghurt
1 tin of chopped tomatoes
2 medium onions chopped
2 tsp of curry powder
1 tsp cumin powder
Squeeze of tomato puree
1 tsp coriander powder
2 tsp honey
2 tsp lea and perrins Worcestershire sauce
½ tsp turmeric
A squeeze of lemon
Optional – 1 chicken stock cube
2 cups of rice
4 cups of water
¼ tsp turmeric
Marinate chicken in an ovenproof dish with marinade ingredients and mix well, allow to marinate for 1 hour.
Pre heat oven 250 degrees celsius gas mark 8.
Cover chicken with foil and bake for 30 minutes; take it out of the oven and mix. Reduce the heat to 180 degrees gas mark 4 and cook for another 40 minutes. Check with knife to see if chicken is cooked.
For the rice, soak 2 cups of rice in water and leave for an hour, wash and drain the rice.
Add 4 cups of water to the washed rice along with the turmeric for colour, bring to boil then simmer for 10-15 minutes until cooked. Check if water has absorbed all the rice and it should be fluffy.
Serve the chicken with the rice and some natural yoghurt.
You can find lots of other quick and nutritious recipes on our Recipes page
There are also lots of great family recipes for all the family on the NHS Healthier Families page
Find more information about good nutrition by visiting our Eat Better page
If you feel like you need support to lose weight visit our Healthier Me page to see if you are eligible to join one of our programmes.
We also have regular Cook and Eat programmes where you can meet other local residents and learn about small changes you can make to eat ore healthily.
You can also find lots of useful information about losing weight on the NHS Better Health website