A substantial, satisfying Indian-inspired meal that serves four people for under £5.
Serves 4
Takes 20 minutes to make and about 30 minutes in the oven
Per serving:
632kcals
19g fat (4.3g saturated)
48.5g protein
68.5g carbs
3.2g sugar
1.2g salt
1. Preheat the oven to 190°C/fan170°C/ gas 5. Heat the oil in a large roasting tin on the hob. Add the chicken and fry over a high heat until golden brown all over. Remove and set aside.
Use salmon fillets with skin instead of the chicken. Pan-fry briefly in step 1, then put on the rice in step 3, after the vegetables.
2. Add the onion and cook gently for 6-8 minutes. Stir in the garlic, garam masala, ginger and chilli. Stir in the rice and cook for 1 minute. Top with the chicken and pour over the stock.
3. Cover with foil and bake for 20 minutes, until the rice has nearly absorbed all of the stock. Add a dash of hot water if the rice looks dry. Uncover and stir in the frozen vegetables. Re-cover and bake for 8-10 minutes, until everything is cooked. Scatter with parsley to serve.
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