伊洛艾爾法克斯 2012-8-15 22:25
Low-fat chicken tikka masala with fragrant rice
INGREDIENTSucm#A P6},m(m
For the marinade V6ZZ#x(r A
0J$ekB#@&OE$Fg%r'v-B
1 tbsp tikka masala curry pasteI8b/P`!Wf*\R
150g 0% fat Greek yoghurt
2T:_k4N?I ?;e
2 skinless chicken breasts each cut into 5-6 large chunks ~"|!sKsK U
Pinch of salt.jd2`S? b7J _
For the sauce5sp(c;H2S]L:} M
h5Y%Pwh8?/YY
1 heaped tbsp tikka masala curry paste T5M;f^"d th p
1 onion, finely chopped
!N the1{^
O`0O
200g passatta
/s k Mm-d ]$|
200ml tin reduced-fat or light coconut milk/S NK;m1h7~[e9[
1 tbsp 0% fat Greek yoghurt3Rz Pf7u y5M`3s
Handful of coriander, chopped1s7YY$~'`F,w5h}
For the fragrant rice-t)V9fdLE7m5i
{9I+|cO/ed
100g basmati riceh-y q ?;?d1d1Q9q h
Pinch of saltXtaKzM-t`
5 curry leavesvt yI#cV,TW y
½ tsp black mustard seeds ~)[p8^2e.~ F
1 cinnamon stick
0yW'C V aFl5T
Pinch of saffron (optional)
(Oc7m yBM
METHODK9SL'q9c
Ar6J%`*V |k
How to cook low-fat chicken tikka masala with fragrant rice
&aR
?"Gs _Y2dQ
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.
Q o3puw w$MW
+N*{ kg{0e v
2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.
OD @(Qs+Z"n
q%z+Y:d"^3H
3. Wipe the marinade off the chicken and place, piece by piece, onto a baking tray. Bake for 10 minutes or until slightly charred, but not cooked through.
XjD.~D,w
rp%Z"z,Y ]$}
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.A'i9[ Nu yp/V
'pAA;K1_/Vl r+wS
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.
Xo0Z&c N5frL S(D
AX+N+_[p
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.A+m4fC(e @D
i`;e(]G
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken. Or3IP4b [
s|2kP"l
p-b}^c
8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.o-H5Y |8k
R NH Qp8ZI&B S
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. ?7v AT*B [#s
J"VKB J#k'L l6D9ua
10. Bring to the boil and simmer for eight minutes, covered.h&lVw&a
q:_'L l7h C*pIa;w
11. The rice should have absorbed almost all of the water, but still be a bit wet.
6x8^ B,k ]GR
,`0nNcr+J+M
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.