Phil Vickery's lean spicy chicken and tomato curry

On Friday night sometimes only a curry will do, so Phil Vickery's in the kitchen with a recipe that ticks all the boxes. It's fragrant, filling and packed full of flavour and takes just 15 minutes to cook - that's quicker than dialling in dinner!

Phil's lean spicy chicken and tomato curry is perfect for any Friday night feast (and pretty good on any other night of the week too).

Serves: 4Preparation time: 15 minutesCooking time: 12-15 minutes, approx

Ingredients

1 medium egg white, lightly beaten2 heaped tbsp cornflour (any starch you have will work, arrowroot etc)Pinch black pepper3 medium chicken breasts, free of skin and cut into 1cm strips (Lean pork, turkey, venison and game such as pheasant also work well with this recipe)1 large onion, peeled and FINELY chopped2 cloves of garlic peeled4 cardamom pods, crushed1 tbsp mango chutney2 tbsp desiccated coconut2 heaped tbsp finely chopped fresh ginger1 heaped tsp chopped red chilli8 ripe (good flavoured) fresh tomatoes1 tbsp tomato puree½ tsp turmeric½ tsp ground cumin1 x 10g chicken stock cubeJuice of ½ lemon20g freshly chopped coriander3 tbsp natural thick yoghurt

Method

• Whisk the egg white, starch and black pepper well, and then add the chicken

• Mix well to coat, and leave whilst you make the curry sauce

• Place the onion, garlic, cardamom pods, mango chutney, coconut, ginger, chilli, tomatoes, tomato puree, turmeric, cumin and stock cube into a food processor and blitz to a nice paste

• Bring a shallow pan of salted water to the boil

• Once boiling drop in the chicken pieces and stir to stop the starch sticking, and then bring back to a simmer

• Immediately lift out with a slotted spoon and place into a clean saucepan

• Pour over the curry/sauce and bring to the boil, turn down the heat and simmer for 12-14 minutes, the curry may well cook in less time

• Once cooked, check the seasoning and adjust if needed

• Take the pan off the heat and stir in the lemon, coriander and yoghurt and serve with rice and carrot raita

Phil's carrot raita

Serves: 4Preparation time:- 10 minutesCooking time:- none

Ingredients

½ tsp ground, toasted cuminPinch chilli flakes½ tsp ground turmeric250mls natural yoghurt2 tbsp tamarind puree or the juice of 2 limes2 large organic carrots, coarsely grated2 tbsp fresh mint finely choppedSalt and ground black pepper

Method

• In a bowl mix the cumin, chilli flakes, turmeric, yoghurt and tamarind puree together

• Taste to see if you are happy and adjust if necessary

• Add the grated carrots, mix well and add the mint, then cover and set aside

• If you can leave the raita at room temperature for 1 hour all the better

• When ready to serve, mix the raita again and season if needed, then serve with the curry