500 CAL FAKEAWAYS

With a few clever cheats you can have all your favourite meals without ditching the diet

- JESSICA RANSOM

PREP TIME: 10 MINS COOK TIME: 40 MINS SKILL LEVEL: EASY CALS: 375 FAT: 21G SAT FAT: 14G CARBS: 6G

Butter chicken

SERVES 6

A British curry-house classic, made to be a little bit healthier.

YOU WILL NEED

• 1kg chicken breasts, diced into bite-sized pieces
• Low-calorie cooking oil spray
• 1 onion, finely chopped
• 3tbsp butter
• 1tbsp minced fresh garlic
• 1tbsp minced fresh ginger
• 1tbsp garam masala
• 1tsp curry powder
• 1/4tsp cayenne pepper (if you like it a bit more spicy, you can add more)
• 1 x 400ml tin full-fat coconut milk
• 400g passata
• Fresh coriander leaves, to garnish

HOW TO DO IT

1 Season the chicken with salt and pepper. Spray a large non-stick frying pan with cooking spray and add the chicken. Cook until the chicken is golden on the outside - it doesn't need to be cooked through.

2 Remove the chicken from the pan onion and the butter, and cook until the onion is golden and caramelised. Add the garlic, ginger, and ground spices and cook together for about 1 minute, then add the coconut milk and the passata. Simmer with the lid off for about 20-25 mins until the sauce is reduced and thickened.

3 Return the chicken to the pan and 3 chicken is cooked through. Season to taste, then serve garnished with fresh coriander leaves, and with rice or naan bread on the side.

TIP IF YOU WANT TO SERVE THIS WITH RICE, ALLOW FOR 50G OF UNCOOKED RICE PER PERSON AND EACH PORTION WILL BE 497 CALS.