Classic Chicken Madras (Serves 4 at 6 propoints per serving)

5 tbsp very low fat natural
450g chicken breast, skinless, cut into bite-size pieces
1 large onion, thinly sliced
1 tsp finely grated fresh ginger
1 red chilli, split in half lengthways
300ml reduced fat coconut milk
chopped fresh coriander leaves to garnish
3 tbsp madras curry powder
low fat cooking spray
1 dried bay leaf
1 cinnamon stick
3 cloves
4 cardamom pods, bruised
3 garlic cloves, crushed
1 tsp turmeric
2 tsp hot chilli powder
2 tsp ground cumin
200g tin chopped tomatoes
1/2 tsp garam masala

1. To make the marinade, combine the yogurt and madras curry powder in a bowl. Stir in the chicken and season with salt. Cover and marinate in the fridge for 24 hours, or at least 2 hours if time is short.

2. Heat the low fat spray in a pan and add bay leaf, cinnamon, cloves and cardamom pods. Stir-fry for 1 min, then add the onion, cook for 4-5 mins. Add garlic, spices (except garam masala) and chicken. Str-fry for 10-15 mins.

3. Pour in the tomatoes and coconut milk and gently bring to the boil. Reduce the heat to low, cover tightly and simmer for about an hour. stirring occasionally.

4. Stir in the garam masala about 5 mins before the end of cooking, check the seasoning and serve garnished with the fresh coriander.