Sometimes on a Saturday, nothing else will do but a curry! But we all know take-aways are usually high in fat, high in calories and high in sugar and salt.  This recipe ‘takes-away’ all of those without compromising on flavour.

Low calorie cooking spray

600 gms boneless chicken thighs or breasts cut into bite size pieces

1 large and 1 small onion finely chopped

3 garlic cloves, crushed

½ tsp ground allspice

½ tsp ground cinnamon

½ tsp turmeric

2 tsp mild curry powder

2 tsp garam masala

1 large butternut squash, peeled, deseeded and cut into bite size pieces

200g can chopped tomatoes

900ml chicken stock

½ tsp of lazy prepared chilli’s

350g dried white basmati rice

3 tbs chopped fresh coriander

3 tbs chopped fresh parsley

Juice and rind of a fresh lime

Plus, wedges to serve

Spray a large non-stick saucepan with low-calorie cooking spray and place over a medium high heat. Add the chicken and stir fry until nicely golden. Transfer to a plate and set aside.

Reduce the heat to low and add the large chopped onion, garlic, and 2 tbs of water to the pan. Cover and cook over a low heat for 10 minutes or until soft. Uncover the pan, stir in all the spices and cook gently for 2 minutes. Return the chicken to the pan and add the squash, chopped tomatoes and 300ml of stock. Cover the pan and simmer gently for 15 minutes or until the sauce has reduced and thickened and the chicken and squash are tender.

Meanwhile spray a medium non-stick sauce with low-calorie cooking spray and place over a low heat. Add the small chopped onion, prepared chilli and 2 tbs of water then cover and cook for 5 minutes or until just tender. Stir in the rice, remaining stock and ½ tsp salt and bring to the boil over a high heat. Stir once, cover, reduce the heat to low and cook for 10 minutes. Turn off the heat and leave the rice to steam for a further 5 minutes without lifting the lid. Uncover the rice, fluff up the grains with a fork and stir in most of the herbs.

Stir the lime juice and rind into the rice, season to taste and serve with the curry, scatter over the rest of the herbs and serve with the lime wedges and a dollop of mango chutney.