Spray some one-cal oil spray into a hot pan and add the garlic, chopped chillies, chopped ripe tomatoes, cumin, garam masala, turmeric, sugar and salt. Stir-fry for 3 minutes. Don't let the spices or garlic burn as they will taste bitter. I usually add a splash of water to help if the pan seems dry.

Add the chicken pieces and stir-fry for 3-4 minutes. Pour the 200ml water over and stir in the yoghurt. Reduce the heat slightly to simmer the sauce. Cook for 8-10 minutes, stirring occasionally until the chicken is cooked through. You may see the yoghurt separate, but it will be fine.

Whilst the chicken is cooking, heat another pan and spray with one-cal oil spray. Stir-fry the green pepper and onion for 3-4 minutes until lightly browned. Add the quartered tomatoes and fry for 2 more minutes until all the vegetables are tender.

Mix the cornflour with the ½ tablespoon of water to form a paste.

When the chicken is cooked (it should be white all the way through), stir in the cornflour paste and simmer, stir continuously until the sauce thickens.

Add the stir-fried vegetables and mix through gently.

Serve over rice if you wish