2 tbsp ghee

3 garlic cloves, crushed

1 onion, finely chopped

2 tbsp garam masala

1 tsp coriander seeds, ground

½ tsp dried mint

1 bay leaf

1 lb 10 oz/750 g lean boneless chicken, diced

 Generous ¾ cup chicken stock

1 tbsp chopped cilantro

Salt

Mixed salad, to serve

Heat the ghee in a preheated karahi, wok, or lage heavy-bottom skillet.  Add the garlic and onion, and stir-fry for 4 minutes, or until the onion is golden.  Stir in the garam masala, coriander, mint, and bay leaf. 

Add the diced chicken and cook over high heat, stirring occasionally, for 5 minutes.  Add the stock, then reduce the heat and simmer for 10 minutes, or until the sauce has thickened and the chicken is thoroughly cooked and tender. 

Stir in the cilantro and season to taste with salt, and then mix well.  Serve immediately with a mixed salad.

2 cups whole-wheat self-rising flour

2 tsp baking powder

2 heaping tbsp muscovado sugar

Generous ½ cup ready-to-eat

Dried apricots, finely chopped

1 banana, mashed with 1 tbsp orange juice

1 tsp finely grated orange rind

1 ¼ cups skim milk

1 egg, beaten

3 tbsp corn oil

2 tbsp porridge oats

Fruit spread, honey, or maple syrup, to serve

Preheat the oven to 400OF/200OC.  Place 10 paper muffin cases in a deep patty tin.  Sift the flour and baking powder into a large bowl, adding any bran that remains in the sifter.  Stir in the sugar and apricots.

Making a well in the center of the dry ingredients and add the mashed banana, orange rind, milk, beaten egg, and oil.  Mix together to form a thick batter.

Divide the batter evenly between the 10 paper cases.  Sprinkle the tops with a few porridge oats and bake in the preheated oven for 25-30 minutes, or until well risen and firm to the tough, or until a skewer inserted into the center comes out clean.  Transfer the muffins to a wire rack to cool slightly.  Serve the muffins while they are warm with a little fruit spread.