Low-fat chicken tikka masala

Summary Not available

  • chicken breasts (cut into bite-sized pieces)
  • 1 garlic clove (grated)
  • plain yoghurt
  • 1 tbsp spice powder
  • 1 stock pot (made up with 100ml/3½fl oz boiling water)
  • 2 medium onions (sliced)
  • 2 garlic cloves (sliced)
  • 1 tsp fresh ginger
  • 1.5 tbsp spice powder
  • 1 chopped tomatoes
  • 1 small fresh coriander (plus extra for garnish)
  • black pepper
  • 3 tbsp plain yoghurt
  • basmati rice (cooked according to packet instructions)
  1. For the marinated chicken, mix together all the ingredients in a bowl, cover with cling film and put in the fridge aside to marinate while you make the sauce

  2. For the tikka masala sauce, bring the stock to a simmer in a saucepan

  3. Add the sliced onions, garlic and ginger

  4. Cut a square of baking paper or greaseproof paper large enough to cover the mixture in the pan

  5. Push it right down to cover the onions and garlic closely, cover the pan with a lid and simmer very gently for 15 minutes

  6. Remove the paper

  7. The onions should be translucent and soft

  8. Add the tikka spice powder, the tinned tomatoes and the chopped coriander and bring to the boil

  9. Reduce the heat slightly and simmer briskly for 20-30 minutes, until the sauce is thickened

  10. Season with salt and freshly ground black pepper then set aside to cool slightly

  11. Meanwhile, preheat the grill to its hottest setting

  12. Cover a baking tray with foil, and then place the marinated chicken on the tray in a single layer

  13. Grill the chicken for 15 minutes, or until the chicken pieces are cooked through

  14. Give the chicken a turn halfway through cooking, to ensure it’s nicely browned all over

  15. Using a stick blender or food processor, blend the tikka masala sauce until smooth

  16. Return to the heat and warm through, then add the plain yoghurt

  17. (Don’t boil the sauce after you add the yoghurt or it will split

  18. ) Stir the cooked chicken pieces into the sauce and serve with brown basmati rice and a sprinkling of coriander to finish

No extra notes


Leave a Reply

Your email address will not be published. Required fields are marked *