Chicken Rogan Josh

Serves 4
Calories 229
Fat 9g
Ingredients
8 skinless, boneless chicken thighs
1 tbsp vegetable oil
1 small red pepper and 1 green pepper , deseeded and thinly sliced
1 onion, thinly sliced
5cm (2in) piece of fresh root ginger, finely chopped
2 cloves of garlic
2 tbsp garam masala
1 tsp each paprika, turmeric and chilli powder
4 cardamon pods, crushed
Salt
200g (7oz) low fat greek yoghurt
400g can chopped tomatoes
Fresh coriander to garnish.
Method
Cut each chicken thigh into 4 pieces.
Heat the oil in a large heavy-based frying pan and add the peppers, onion, ginger, garlic, spices and a good pinch of salt.
Fry over a low heat for 6 minutes.
Add the chicken and half the yoghurt .
Turn up the heat to medium and cook for 4 minutes, until the yoghurt is absorbed.
Repeat with the rest of the yoghurt.
Increase the heat to high, stir in the tomatoes and 200ml (7fl oz) of water and bring to the boil. Reduce the heat, cover and simmer for 30 minutes or until the chicken is tender, stirring occasionally and adding more water if the sauce becomes too dry.
Uncover the pan increase the heat to high and cook, stirring constantly, for 5 minutes or until the sauce thickens. Garnish with coriander.