Ingredients:

• 1 tsp groundnut oil (or vegetable oil)
• 2 medium onions, roughly chopped
• 2cm piece of ginger, finely chopped
• 2 cloves garlic, crushed/finely chopped/whatever
• 4 small carrots, halfed lengthwise and finely sliced
• 1 tsp garam masala
• 1 tsp curry powder
• 1 tsp dried coriander leaves
• 1/2 tsp ground cinnamon
• 1/2 tsp turmeric
• 2 chillies (or just the one if you’re not wanting it too hot) finely sliced
• 75g Greek yoghurt
• 2 large (bonless and skinless) chicken thighs (approx 250g), chopped into small 2cm-ish chunks
• 800ml chicken stock
• 50g (uncooked) basmati rice
• cornflour to thicken (optional)

Start by heating the oil in a medium-large pan, and sweat off the onions for about 5 minutes. Add the garlic, ginger, carrot and half of the chilli, and cook for 2-3 more minutes. Transfer about 2/3-3/4 of the mixture to a small blender, and with a bit of water added, blend until you get a very smooth paste. Return the paste back to the pan, add all of the spices, and cook for a couple more minutes. Stir in the yoghurt (a small amount at a time, so that it doesn’t split), followed by the chicken and cook slowly until not-quite bubbling, before adding the rice and stock. Cook for ten minutes, or so, until the rice and chicken is cooked. If the sauce is too thin, add a couple of teaspoons of cornflour let down with a small amount of warm water, and stir into the soup.

Serves 4, and if you’re counting, each serving weighs in at a fairly lean 225 calories

115g butter
110g brown sugar
3 mashed bananas
115ml milk
1 tsp vanilla extract
2 eggs
175g wholemeal flour
100g wheat bran
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
handful of chopped pecans

Preheat oven to 190. Mix sugar and butter until ‘creamy’. Add mashed bananas, milk, vanilla, eggs and milk. Combine the flour, bran, baking powder, baking soda and salt, and add that to the mixture. Pour generously into muffin cases (this should make about 14 decent sized muffins) and put in the oven for 20-25 minutes.

I have eaten some and frozen some. They look like this.