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Low Fat Spiced chicken

Preparation time: 15 minutes, plus marinating.
Cooking time: 1 1/4 hours.
Calories: 240 per portion

ingredients

serves 6
1 teaspoon ground cinnamon
6 chicken drumsticks, skinned
3 chicken breasts, about 175 g (6 oz) each, boned and skinned
300 ml (1/2 pint) natural low-fat yogurt
1 tablespoon oil
2 large onions, chopped
2 fresh green chillies, seeded and chopped
1 teaspoon cumin seeds
1 garlic clove, chopped
1 tablespoon sweet paprika
2 tablespoons chicken stock
1/2 teaspoon finely grated lemon rind
1 red pepper, seeded and chopped
1 tablespoon cornflour
salt and pepper

method

1. Rub the cinnamon into the chicken meat, combine with the yogurt and marinate for about 30 minutes.

2. Heat the oil in a flameproof casserole and lightly fry the onions, chillies, cumin and garlic. Stir in the paprika.

3. Strain the chicken meat, reserving the yogurt. Add the chicken to the casserole, stir well to coat and then add the stock, lemon rind, red pepper and half of the reserved yogurt. Cover and simmer slowly for about 1 hour.

4. A few minutes before serving, combine the cornflour with the remaining yogurt and stir it into the casserole, bring to the boil and simmer for 1 - 2 minutes. Taste and add salt and pepper.

5. Serve with rice.

If you like spicy foods, try keeping a dried chilli in the storage jar with the rice. It will impart its distinctive flavour in the same way as a vanilla pod kept in sugar.

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