Curried Chicken With Brown Rice And Chunky Salad

Preheat the oven to 220°C/ 200°C (fan)/ gas 7, then take your chicken out of the fridge and open the packet to let it air

Peel and chop half your red onion[s] into wedges (save the rest for later!)

Peel and finely chop (or grate) your garlic

Combine 2/3 of your natural yoghurt (save the rest for later!) with your curry powder, ground paprika, honey and chicken stock mix in a bowl

Add the chopped garlic, the juice of half your lemon[s], a drizzle of vegetable oil and a pinch of salt and give everything a good mix up – this is your curry marinade

Chop your chicken into bite-sized pieces and add to the curry marinade with the onion wedges, then give everything a good mix up and set aside

Meanwhile, rinse your brown rice, then add it to a pot with plenty of cold water and bring to the boil over a high heat

Once boiling, reduce the heat to medium and cook for 20-25 min or until it's tender with a slight bite

Once cooked, drain and return to the pot and keep covered until serving

Meanwhile, transfer the marinated chicken and onion to an oven-proof dish with any remaining curry marinade

Put the dish in the oven for 20-25 min or until the chicken is cooked through (no pink meat!) and is beginning to brown – this is your curried chicken

(Doubled your protein? Do this in batches!)

Peel and slice the remaining onion finely

Cut your cucumber in half lengthways, then slice finely

Cut your tomato[es] into wedges

Add the tomato wedges, sliced cucumber and sliced onion to a bowl with a drizzle of olive oil and the juice from the remaining lemon

Season with a pinch of salt and a grind of pepper and give everything a good mix up – this is your chunky salad

Add your flaked almonds to a baking tray and put the tray in the oven for 2-3 min or until lightly golden and toasted – these are your toasted almonds

Tip: Watch them like a hawk to make sure they don't burn!

Add the toasted almonds to the drained brown rice and give everything a good mix up – this is your almond rice