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Everyone wants good, healthy food without too much effort and not too much washing up.

Here’s a slightly spicy recipe to fit the bill. It is speedy, tasty and provides a good dose of protein, fibre and vitamins.

All you need is some chicken, an onion and some store-cupboard spices, plus rice. Feel free to throw in any extra veg that you have, although mushrooms may affect the colour of the dish. It will still taste good!

For a veggie version, substitute tofu for the chicken breast. For a one-pan version, use ready noodles and add at the last stage of cooking with a little more liquid.

Preparation time; 5 minutes. Cooking time: 15 minutes at most.


Two chicken breasts, cubed

One medium onion, finely chopped.

1 garlic clove, finely chopped (or a teaspoon of ‘lazy’ garlic paste)

1 small piece of ginger, finely chopped (or a teaspoon of ‘lazy’ ginger paste)

1 teaspoon ground cumin

1 teaspoon turmeric

½ teaspoon chilli powder

Splash of lemon juice

Optional: chicken stock or coconut milk, to be added if you prefer a dish with more sauce.

Basmati rice to serve; no need to weigh, half-fill a big mug to serve two.


  1. Put the kettle on to boil water for the rice, and the chicken stock if required.

  2. Chop the veg and chicken.

  3. Mix the dry spices in a small bowl.

  4. Pour the boiling water on to the rice, stir and cover. Bring back to the boil while you start the rest of the cooking, then turn to a simmer.

  5. Mix the garlic and ginger to a paste, then fry for a minute in a small amount of oil.

  6. Add the onions and fry until softened.

  7. Add the mixed dry spices, fry for one minute. Keep stirring.

  8. Add the chicken and any other veg. Stir and fry until cooked through.

  9. Add the lemon juice, keep stirring. If you want more sauce, add the stock or coconut milk.

  10. Drain the rice. Replace in the pan and cover if you think the main dish needs a little more cooking.


the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.