This is a great website to find tasty but healthy recipes, heres one to get you started-
Chicken Tikka Masala
Serves 2
Ready in 55 minutes (plus 12-24 hour marinade
Ingredients
The marinade
1 tablespoon tikka masala
Curry paste
150g 0% fat Greek yoghurt
2 free-range chicken breasts each cut into 5-6 large chunks
Salt
The marinade
1 tablespoon tikka masala
Curry paste
150g 0% fat Greek yoghurt
2 free-range chicken breasts each cut into 5-6 large chunks
Salt
The sauce
1 rounded tablespoon tikka masala curry paste
1 onion, finely chopped
200g passatta
200ml tin reduced-fat or light coconut milk
1 tablespoon 0% fat Greek yoghurt
A handful of coriander, chopped
Nutritional Information
Per serving:526 calories
Per serving:526 calories
The fragrant rice
100g basmati rice
Salt
5 curry leaves
1/2 teaspoon black mustard seeds
1 cinnamon stick
A pinch of saffron (optional)
100g basmati rice
Salt
5 curry leaves
1/2 teaspoon black mustard seeds
1 cinnamon stick
A pinch of saffron (optional)
Method: How to cook low-fat chicken tikka masala with fragrant rice
1. 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.
2. Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
3. 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.
4. 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.
5. 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.
6. 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.
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
9. 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.
10. Bring to the boil and simmer for eight minutes, covered.
11. The rice should have absorbed almost all of the water, but still be a bit wet.
12. Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.
1. 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.
2. Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
3. 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.
4. 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.
5. 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.
6. 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.
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
9. 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.
10. Bring to the boil and simmer for eight minutes, covered.
11. The rice should have absorbed almost all of the water, but still be a bit wet.
12. Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.
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