Ingredients

• 75g/2½oz wholegrain long-grain rice
• 2 tsp medium curry powder
• 100g/3½oz long-stem broccoli
• trimmed and cut into short lengths
• ½ chicken stock cube
• 1 chicken breast
• boned and skinned
• 1 small onion
• half thinly sliced
• half finely chopped
• 1 bay leaf
• low-calorie cooking spray
• 15g/½oz flaked almonds
• toasted
• 1 small eating apple
• cored
• halved and thinly sliced
• 100g/3½oz cherry tomatoes
• halved
• 3 heaped tbsp roughly chopped fresh coriander
• ½ lemon
• juice only
• salt and freshly ground black pepper

Directions

• Half-fill a medium saucepan with water and bring to the boil. Add the rice and one teaspoon of curry powder. Cook for 25 minutes
• or until tender. Add the broccoli and cook for a further two minutes. Drain in a colander and rinse under cold running water until cold.
• Meanwhile half-fill a small saucepan with water
• add the stock cube and bring to the boil
• stirring until the stock dissolves. Add the chicken
• the sliced onion and bay leaf and reduce the heat. Simmer for 15 minutes or until the chicken is cooked through. Drain in a sieve
• reserving the cooking liquor. Set the chicken aside to cool.
• Return the pan to the heat
• spray with oil and add the chopped onion. Cook over a low heat for three minutes
• stirring. Add the remaining curry powder and stir for a further few seconds.
• Pour 200ml/7fl oz of reserved cooking liquor into the pan and bring to a simmer. Cook the onion for 5-6 minutes
• or until most of the liquid has evaporated
• stirring occasionally. Remove from the heat
• spread across a plate and leave to cool for five minutes before transferring to the fridge until cold.
• Tear the chicken into pieces and place in a bowl. Tip the rice and broccoli on top
• add the cooled spiced onions
• almonds
• apple and tomatoes. Scatter with the coriander and sprinkle with lemon juice. Season to taste and serve.