One and done

Enjoy less washing up with Pinch Of Noms healthy one-pot suppers

One-pot chicken tikka and rice

SERVES 4

For the marinade

1 tbsp tikka curry powder 75g fat-free Greek yoghurt

For the tikka and rice

600g skinless boneless chicken thighs (visible fat removed), cut in half Low-calorie cooking spray

1 large onion, peeled and thinly sliced

2 red peppers, deseeded and sliced 4 garlic cloves, peeled and crushed

4cm (1½in) piece of root ginger, peeled and grated

1 tbsp tikka curry powder

1 x 400g tin chopped tomatoes

400ml coconut plant-based drink

1 chicken stock pot 1 tbsp mango chutney

Juice of ½ lemon

Handful of fresh mint, chopped

Handful of fresh coriander, chopped 225g basmati rice, rinsed

1. Mix the marinade ingredients in a bowl, add the chicken and mix to coat. Cover and marinate in the fridge for 30 minutes.

2. Preheat the oven to 200°C/ 180°C fan/gas mark 6. Spray the casserole dish with low-calorie cooking spray and place over a medium-high heat. When hot, add the marinated chicken thighs and cook for 2 minutes on each side to brown. Remove from the pan and set aside.

3. Lower the heat to medium and give the pan another spritz of cooking spray if needed. Add the onion, peppers, garlic and ginger and fry for 6-8 minutes until soft, then add the curry powder and cook for 1 minute.