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Chicken dhansak
Fruit and vegetables
2
onions
, finely chopped
2
garlic
cloves, crushed
20g/¾oz
ginger
, finely grated
1 tbsp roughly chopped fresh
coriander
leaves
Tins, packets and jars
400g tin
chopped tomatoes
600ml/20floz
chicken stock
, made with 1
chicken stock
cube
100g/3½oz dried red split
lentils
, rinsed and drained
200g/7oz wholegrain long grain
rice
Cooking ingredients
low-calorie cooking spray
2 tsp
garam masala
½ tsp hot
chilli powder
2
bay leaves
(optional)
Dairy, eggs and chilled
150g/5½oz fat-free natural
yoghurt
Meat, fish and poultry
6-8
chicken thighs
, boned, skinned and all visible fat removed
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