Butter Chicken


1 tbsp fennel seeds

4 tbsp madras curry powder

4 garlic cloves, crushed

2.5cm piece of root ginger, grated

2 tbsp white wine vinegar

4fl oz/113ml passata

5oz/142g fat free natural yogurt

2lb/908g chicken cut into bite sized pieces

Fry light

1 large onion

1 cinnamon stick 

4 green cardamon pods 

Salt and ground black pepper

400g can of chopped tomatoes

1/4 pint/142ml chicken stock


1. Dry-fry the fennel seeds and curry powder in a non-stick frying pan for 1-2 minutes, or until the fennel seeds release a warm aroma. Transfer the seeds and powder onto a clean work surface and crush with a rolling pin (or use a pestle and mortar set if you have one) until ground into a powder.

2. Put the ground spices into a food processor along with the garlic, ginger, vinegar, passata and half the yogurt. Blend until smooth. Transfer to a large glass or plastic bowl with the remaining yogurt and add the chicken. Mix well, cover and leave to marinade in the fridge for 12-24 hours.

3. When ready to cook, spray a large, non-stick frying pan or wok with fry light and place over a medium heat. Add the onion, cinnamon and cardamon pods. Stir-fry for 6-8 mins until the onion is translucent. Add the chicken mixture and cook, stirring frequently, for 10 mins. Season well.

4. Stir in the chopped tomatoes and stock and bring to the boil. Reduce heat to low and simmer, uncovered for 40-45 minutes, stirring occasionally.

5. Serve with rice and superfree veg!!



Harira Soup

Serves 4 – free on EE

4 oz dried chick peas (use canned if prefer)

1 onion (sliced)

2 pts stock (chicken or vegetable)

4 oz tomatoes (use canned if prefer)

4oz chicken (diced)

2 tbsp lemon juice

½ tsp ground cinnamon

½ tsp ground cumin

2oz rice

Salt and pepper


1.     Soak chick peas for at least 6 hours

2.    Put chick peas, onion and stock into a large saucepan, bring to boil and simmer for 40 minutes

3.    Peel tomatoes and chop, add to chickpeas with the chicken, lemon juice, cinnamon and cumin. Season if necessary. Cover and cook for 10 minutes.

4.    Add the rice and simmer uncovered for 12-15 minutes.

5.     Serve and enjoy J

Chickpea Dahl Loaf

SYN FREE on Green & Extra Easy

1 tin Chick Pea Dahl (Sundar, Asda or Mahala @ B&M)
1 pack Batchelors curry flavour rice (or any flavour and add curry powder)
Make up the rice, and mix the 2 together with 4 eggs

Bake at 190 (170 fan) till golden and set [around 40 minutes]
Add extra flavourings if you like.

Chick Pea Dahl Loaf

FREE on Green & Extra Easy

1 x packet Batchelors Savoury Rice – COOKED
1 x can Chickpea Dahl (Sundar, Asda or Mahala @ B&M)
4 x eggs whisked

Mix all 3 together pour in to a suitable baking dish/tin/silicon and bake at 190 for about 40-45mins.