Low-fat chicken tikka masala with fragrant riceFrom kerrymarie 8 years ago
- For the marinade [[[[needs to be marinaded for 12-24 hours!!!!!!]]]]] shopping list
- 1 tablespoon tikka masala shopping list
- curry paste shopping list
- 150g 0% fat Greek yoghurt shopping list
- 2 free-range chicken breasts each cut into 5-6 large chunks shopping list
- salt shopping list
- For the sauce shopping list
- 1 rounded tablespoon tikka masala curry paste shopping list
- 1 onion, finely chopped shopping list
- 200g passatta shopping list
- 200ml tin reduced-fat or light coconut milk shopping list
- 1 tablespoon 0% fat Greek yoghurt shopping list
- A handful of coriander, chopped shopping list
- For the fragrant rice shopping list
- 100g basmati rice shopping list
- salt shopping list
- 5 curry leaves shopping list
- 1/2 teaspoon black mustard seeds shopping list
- 1 cinnamon stick shopping list
- A pinch of saffron (optional) shopping list
How to make it
- To make the marinade, mix the curry paste, yoghurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavours.
- Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
- Wipe the marinade off the chicken and place, piece by piece, onto a baking tray. Bake for 10 minutes or until slightly charred, but not cooked through.
- You are just trying to get some colour here because the chicken will finish cooking in the curry sauce. Set the tikka chicken aside while you make the sauce.
- Heat the curry paste in a saucepan. Add the onion and sweat slowly over a low heat for five to eight minutes or until the onion is translucent and soft.
- It is important to take the time to do this slowly because the onion will then release its natural sugars, producing a sweeter dish, but be careful not to do this over too high a heat because the curry paste will burn.
- Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
- Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
- To make the fragrant rice, add the rice, a pinch of salt and the aromatics to a pan and cover with enough water to come 1cm over the top of the rice.
- Bring to the boil and simmer for eight minutes, covered.
- The rice should have absorbed almost all of the water, but still be a bit wet.
- Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.
The Cookkerrymarie Somerset, GB
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