MASTERPLAN WEEK 1

Serves Serves 10

333

Handsfree Chicken Curry

I call this my 'handsfree' curry because unlike most curries, it's made as a traybake in the oven, so that I can get busy with jobs whilst it cooks! Baking it in the oven also makes it insanely easy to double up and add a batch to the freezer for next week.

40 minCook Time

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Ingredients

• 4 tbsp olive oil
• 100g frozen onion
• 50g frozen ginger
• 1 kg chicken thigh fillets
• 100g mild korma curry paste
• 1 tin coconut milk
• 100g dried apricots
• 100ml chicken stock
• 500g frozen/fresh butternut squash chunks
• 30g fresh coriander
• basmati rice (90g uncooked per adult, 50g per child)
• 200g green veg

Instructions

1. Preheat oven 200ºc
2. Dig out two deep baking trays or casserole dishes
3. Split oil, onion, ginger, chicken & curry paste between the two dishes and return to the oven. Set the timer for 15 mins
4. Meanwhile, chop apricots & coriander
5. After the timer goes off, add stock, coconut milk, apricots & squash. Stir up, return to the oven and set timer for 20 mins
6. Cook rice according to packet instructions and plan how to cook green veg in time to serve
7. Once timer goes off, check chicken is cooked, serve up half with chopped coriander, rice & green veg and reserve the other half to add to the freezer once it's cooled
8. ENJOY!

Nutrition

Calories

333 cal

Fat

17 g

Carbs

23 g

Protein

22 g

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