Ingredients
280 g uncooked brown rice
500 g chicken breast
1 large onion
1 red pepper
1 green pepper
1 jar of shop bought tomato-based curry sauce such as Rogan Josh, Balti or Jalfrezi
½ tbsp. low fat plain yogurt per person to serve

Instructions
1. Boil the water for the rice and add the uncooked brown rice to the
saucepan and cook according to the pack instructions (usually 30 – 40
minutes)
2. Slice or dice the chicken breasts into smaller pieces
3. Cut the onion, red pepper and green pepper into chunks or slice
4. Heat the chicken on a low heat in a saucepan with a small amount of the
curry sauce, until the chicken is cooked all the way through.
5. Add the onion, red and green peppers and the rest of the sauce and simmer
for around 20 minutes or until the vegetables have just started to soften
6. Drain the rice and serve with the curry, placing a tablespoon of the low fat
plain yogurt on each plate.

Ingredients
280 g uncooked brown rice
2 cloves of garlic
1 large onion
1 green pepper
1 grated carrot
400 g can of chopped tomatoes
400 g can of kidney beans, rinsed and drained
400 g can of chickpeas, rinsed and drained
1 tbsp. vegetable oil
2 tsp. chilli powder
1 tsp. cumin
2 tbsp. tomato puree
4 tbsp. low fat plain yogurt
Dessert: Small chocolate mousse (60g per person)

Instructions
1. Boil the water for the rice and add the uncooked brown rice to the saucepan
and cook according to the pack instructions (usually 30 – 40 minutes)
2. Chop the garlic cloves, onion and green pepper and grate the carrot and put
aside
3. Drain and rinse the kidney beans and chickpeas
4. Heat up 1 tbsp. of vegetable oil in a pan or wok and fry the onion, garlic,
chilli powder and cumin for 1-2 minutes
5. Add the chopped pepper, grated carrot, canned tomatoes, tomato puree,
chickpeas and kidney beans and simmer until the desired consistency is
reached
6. Drain the rice and serve the chilli with rice and place a tablespoon of low fat
plain yogurt on each plate of chilli.