Joe's bangin' chicken balti

After becoming a first-time dad to baby Indie in July, Joe Wicks has got his hands full - which is where his fuss-free, quick meals come in to their own.

Today he’s in the This Morning kitchen cooking up a great weeknight meal: his bangin’ chicken balti. This dish can be on the table in 30 minutes and beats any takeaway, so whether you’re a student wanting to impress your mates, or a time-poor parent in need of a tasty meal, this one’s for you!

Joe will also be telling us how he’s applied The Body Coach mentality to fatherhood - and that means prepping like a boss.

Bangin' chicken balti

Joe says: Do not reduce the onion cooking time because it’s pretty much the most important part of cooking. I like using pre-cooked rice, but if you prefer you could cook 235g rice according to the packet instructions.

Taken from Joe’s 30-Minute Meals By Joe Wicks

Serves: 4

Ingredients

1½ tbsp coconut oil2 red onions, peeled and cut into chunks5 cardamom pods, bruised with the side of a knife1 stick of cinnamon4cm ginger, peeled and minced5 cloves garlic, minced1 large green chilli, slit down the length1 red pepper, de-seeded and cut into 3cm chunks1 green pepper, deseeded and cut into chunks1 tsp ground turmeric2 tsp garam masala18 cherry tomatoes, cut in half150ml water3 x 200g skinless chicken breasts, cut into large chunksBunch of coriander, roughly chopped700g pre-cooked rice

Method

• Melt the coconut oil in a large casserole dish over a medium to high heat. Blitz the onions in a food processor until they’re pretty much a puree, then tip into the hot, melted oil along with the cardamom pods and the cinnamon stick. Cook for 12 minutes, stirring regularly.

• Add the ginger and garlic and cook for a further 2 minutes, then add the chili, red pepper, green pepper, turmeric and garam masala and cook, stirring regularly, for 2 more minutes.

• Crank up the heat a little and chuck in the cherry tomatoes and the water. Bring to the boil, then add the chicken pieces. Simmer the curry for 10 minutes, or until you are sure the chicken is fully cooked through. Check by slicing into one of the larger pieces to make sure the meat is white all the way through, within raw pink bits left.

• Finish the curry with the chopped coriander, and serve with steaming-hot rice