Curried Chicken and Cauliflower

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This quick and simple dish makes a great midweek meal, just ten minutes prep time, then into the oven it goes. You could even prepare it the night before and set the oven to cook it for when you get home from work, to make life that bit easier.

The recipe comes from Dianne, one of our online members who has been cooking up a storm since retiring and has kindly shared lots of her recipes with us, so thanks Dianne!!

This recipe calls for 3 chicken thighs per person, but you could reduce that to 2  per person and add three or four baby potatoes , or some cous cous as Dianne has suggested for around the same calories.

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Curried Chicken and Cauliflower

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  • Author: Rachel Wilcock
  • Total Time: 55 minutes
  • Yield: 4 1x
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Description

Fabulous midweek meal

Ingredients

Scale

1 large cauliflower

2 tablespoons tikka curry powder

12 skinless and boneless chicken thighs

400g cherry tomatoes (can be all red if you want)

200g baby leaf spinach

Low calorie cooking spray

Optional – serve with Roasted vegetable cous cous – need to add in those calories as extras

Instructions

  1. Preheat oven to 200C/Fan 180C
  2. Cook the cauliflower florets in a saucepan of boiling water over a high heat for 5 minutes – so it is just tender. Drain well.
  3. Meanwhile, mix the curry powder and 3 tablespoons of water in a shallow dish to make a smooth paste.
  4. Make a few slashes in each of the chicken thighs, coat each thigh in the curry paste. Arrange in a large roasting tin and spray with low calorie cooking spray.
  5. Toss the cauliflower florets into any remaining paste and add to the tin around the chicken thighs. Season lightly, spray with low cal cooking spray and roast for 10 minutes.
  6. Check the chicken.  f cooking well, add the tomatoes to the tin (scatter them around) and cook for a further 20 minutes or until chicken is completely cooked through.
  7. Just before the end of the cooking time place the spinach in a large colander over the sink and wilt it by pouring over a kettle of boiling water (take care not to scald yourself). Drain well, add to the roasting tin and serve hot.

Notes

We ate this with roasted vegetable cous cous (an additional 135 calories per person)

  • Prep Time: 10
  • Cook Time: 45

Nutrition

  • Calories: 441

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