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Low-fat chicken tikka masala with fragrant rice

INGREDIENTS
-QYY,V!Hgz For the marinade_XD_`u)}U`#d

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o#EW z?^ 1 tbsp tikka masala curry paster4SrY e'[6FA0r,O
150g 0% fat Greek yoghurt
1O+Gkh n#b1kmb 2 skinless chicken breasts each cut into 5-6 large chunks V(cjZVa#qH
Pinch of salt
9n;X[CD:Em For the sauce
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n_{'F|xk){#p(KD 1 heaped tbsp tikka masala curry paste;]3W`f b o4B1F
1 onion, finely chopped
pI)ehc3u!Qb 200g passatta
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200ml tin reduced-fat or light coconut milk
@/o.{hX t@de8W 1 tbsp 0% fat Greek yoghurt\1B(a4|m
Handful of coriander, chopped
ru7V6xy$bM3vW For the fragrant rice8z VvMq O
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100g basmati rice&pR}E*]E!i'r
Pinch of salt

|N gU9K8Qx| 5 curry leaves
VqG$TE,X6X2y ½ tsp black mustard seeds
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s)f(F^ ZB*cq0hZ6v 1 cinnamon stick
+?P2O*@5}~k$Tv Pinch of saffron (optional)n+|!kj i3sF
METHOD
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7B6{-V{2I How to cook low-fat chicken tikka masala with fragrant rice
y7Jm!Q Q 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.4] K`'}yr
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2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.
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{p*hiK]~4z 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.
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sO 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.
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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.1Sl;~$M1Fi8}h
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6. It is important to take the time to do this slowly because the onion will then release its natural sugars, producing a sweeter dish, but be careful not to do this over too high a heat because the curry paste will burn.
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Q,Ty~C9m d 7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.b3a3nr$V2\8xU}J

9Rhf6Q+hW 8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
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7v{C{!X'c 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.V-rM^l,A
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10. Bring to the boil and simmer for eight minutes, covered.
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11. The rice should have absorbed almost all of the water, but still be a bit wet.
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E6s"C^.@(`0K7i 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.