伊洛艾爾法克斯 2012-8-15 22:25
Low-fat chicken tikka masala with fragrant rice
INGREDIENTS
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1 tbsp tikka masala curry paste1P
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150g 0% fat Greek yoghurt
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2 skinless chicken breasts each cut into 5-6 large chunks
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Pinch of salt
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1 heaped tbsp tikka masala curry pasteE&~v-c1E J }f
1 onion, finely chopped
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200g passatta
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200ml tin reduced-fat or light coconut milk
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1 tbsp 0% fat Greek yoghurt
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Handful of coriander, chopped {-B\-l OL
For the fragrant riceL"BU;m U-f
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100g basmati rice@&wHo/u[$R
Pinch of salt
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5 curry leaves@SFA ~&hj
½ tsp black mustard seeds
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1 cinnamon stick k&Y \)zL0q6|5h
Pinch of saffron (optional)?9u%Q4Bf?
METHOD
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How to cook low-fat chicken tikka masala with fragrant rice)_(wat
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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. Ax3j a?*~8o7a1c SQ
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2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.
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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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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.;n})HL
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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.G_T X/WM)F
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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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7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.9v%~/x+Zg"Iq$N
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8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.7R1} Zh5Y G,]$N J
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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.
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10. Bring to the boil and simmer for eight minutes, covered.gMDr ?q'v
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11. The rice should have absorbed almost all of the water, but still be a bit wet.v a ?*W)W2LW1ET
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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.