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Digital Subscriptions > Healthy Food Guide > October 2018 > PLATES that pack a PUNCH

PLATES that pack a PUNCH

Banish bland meals for good by using the alchemy of various good-foryou spices, from ginger to chilli and garam masala

Cooking with spices

Chicken tikka with chickpeas and spinach rice

3tbsp low-fat natural yogurt, plus extra to serve

2tbsp tikka curry paste (check it’s gluten free) Zest and juice ½ lemon

4 boneless, skinless chicken thigh fillets (around 400g), fat trimmed and each cut into 2 or 3 pieces 2tsp sunflower oil

1 large onion, finely chopped

2 garlic cloves, crushed 2tsp cumin seeds, crushed, or 1tsp ground cumin 1tsp fennel seeds, crushed

400g can no added salt chickpeas, drained 350g green beans, sliced

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About Healthy Food Guide

Our October issue has everything you need for a good night’s sleep to improve your health and wellbeing. Our nutritionist pinpoints the best foods for zzzz, and sleep experts help you get your mind and body in the right place. Plus there’s a £1,000 bed set to be won! Cooking on a budget? We’ve got easy recipes for students (and emotional advice for parents left behind) and new cheap & cheerful – and healthy – meals from Jamie Oliver. It’s your number one spot for latest health advice, too, with an update on blood pressure.