ingredients
serves 4
1 1/2 cups basmati rice, rinsed
1/2 tsp salt
5 whole cardamom pods
2 - 3 whole cloves
1 cinnamon stick
3 tbsp sunflower oil
3 onions, sliced
1 1/2 pound chicken breasts without skin and bone, cubed
1/4 tsp ground cloves
5 cardamom pods, seeds removed and ground
1/4 tsp hot chilli powder
1 tsp ground cumin
1 tsp ground cilantro
1/2 tsp ground black pepper
3 garlic cloves, finely chopped
1 tsp finely chopped fresh root ginger
juice of 1 lemon
4 tomatoes, sliced
2 tbsp chopped fresh cilantro
2/3 cup low fat natural yogurt
1/2 tsp saffron strands soaked in 2 tsp hot skimmed milk
low fat natural yogurt, to garnish
3 tbsp toasted flaked almonds and fresh cilantro leaves, to garnish
method
1. Preheat the oven to 190°C (375°F). Bring a saucepan of water to the boil and add the rice, salt, cardamom pods, cloves and cinnamon stick. Boil for about 2 minutes and then drain, leaving the whole spices in the rice.
2. Heat the oil in a skillet and fry the onions for about 8 minutes, until browned. Add the chicken followed by all the ground spices, the garlic, ginger and lemon juice. Stir-fry for a further 5 minutes.
3. Transfer the chicken mixture to an ovenproof casserole and lay the tomatoes on top. Sprinkle over the fresh cilantro, spoon over the yogurt, and top with the drained rice.
4. Drizzle the saffron strands and skimmed milk over the rice and pour over 2/3 cup of water.
5. Cover with a tight-fitting lid and bake in the oven for about 1 hour. Transfer to a warmed serving platter and remove the whole spices from the rice.
Garnish with low fat natural yogurt, toasted almonds and fresh cilantro leaves.
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