A delicious dish and just 450 calories.


  • 1 tsp olive oil
  • 150 g chicken breast
  • 0.5 small onion (approx 50g)
  • 1 carrot (approx. 150g)
  • 1 courgette (approx 100g)
  • 50 g basmati rice
  • 0.25 cube of chicken stock melted in hot water from kettle (approx. 300ml)
  • 1 tblsp soy sauce
  • 2 cloves garlic
  • 2.5 ml garam masala
  • 2.5 ml madras curry powder
  • 1 star anise


  • Peel carrots and onion. Cut carrots in strips and onion and courgette into slices.
  • Cut chicken into small pieces with sharp kitchen scissors or knife.
  • Add 5ml of oil into the pan. When oil is hot add vegetables (carrots and
  • courgette first) stirring frequently.
  • After few minutes add onion.
  • Add spices (garam masala, soy sauce, Madras curry powder, chopped garlic and star anise) and then add chicken.
  • Add rice (that you have let soak in water for 20 mins.) and that you have drained.
  • Pour vegetable stock in when the ingredients start sticking to the wok but in small quantities at a time and still stirring frequently.
  • Put the lid on and let the vegetables, rice and chicken simmer.
  • Stir frequently until vegetables and rice are al dente. Add hot water from the kettle if required.

More by Dr Eva Orsmond:

Find recipes by keyword:

autumn family dinners spring summer winter operation transformation indian mains light meals and snacks