Low-fat chicken tikka masala with fragrant rice
From kerrymarie 17 years ago
- 45 minutes to make
- Serves 2
526 calories per serving.What is generally considered to be the most popular of curries is also one of the most calorific. By simply removing the ghee (clarified butter) and swapping the cream for coconut milk, we get a lighter, tastier version. Read more This dish requires a little forethought because you need to marinate the meat, but it's worth it for the result. See less
Ingredients
- 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.
People Who Like This Dish 8
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