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Discussion Starter · #1 ·
Serves 4-6
1 tablespoon canola or olive oil
1 medium brown onion
2 teaspoons finely chopped (or crushed) garlic
1 teaspoon grated ginger
2 long green chillies, de-seeded and finely chopped
2 large zucchinis, halved lengthways then sliced
1 teaspoon turmeric
3 tomatoes, each cut into minimum 8 pieces or more
150g frozen peas
400g cooked lean chicken breast, cut in bite-size pieces
100g baby spinach leaves
4 tablespoons chopped coriander
1 tablespoon garam masala
150g basmati rice, cooked
Salt to taste

1. Heat the oil in a large, wide, non-stick saucepan or wok. Cook the chicken until lightly browned and set aside.
2. Add the onion and cook, covered, over a medium heat until softened but not browned, 8-10 minutes. Stir in the garlic, ginger and chillies and cook for a further minute.
3. Add the zucchinis and turmeric, pour in 4 tablespoons water then cover and cook over a gentle heat for 10-12 minutes until the zucchinis have softened. Stir from time to time.
4. Add the tomatoes and stir to combine. Cover and cook for 4-5 minutes until the tomatoes have softened.
5. Stir in the peas, chicken, spinach, coriander, and garam masala with another 4-6 tablespoons of water. Cook for about 5 minutes until the chicken is heated through and the spinach has wilted. Serve with freshly cooked basmati rice.

PER SERVING: 404 kcals; 28g protein; 14g fat; 3g saturated fat;
37g carbohydrate; 5g sugar; 7g fibre; medium GI
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