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Low-fat chicken tikka masala with fragrant rice

INGREDIENTS
0]'G8WVx"K e For the marinade
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gr \Hi/iK/a 1 tbsp tikka masala curry paste:Y/Q;e0k.^oC
150g 0% fat Greek yoghurt(kXc5kX:yal_3g
2 skinless chicken breasts each cut into 5-6 large chunks
X1n$P{,yE#jPx Pinch of salt9b,n$T I8?;R0hj7N
For the saucet9e&Ym e;q8C|%oew[J

"|,T.P5kqc2F9` 1 heaped tbsp tikka masala curry paste
3Y4Ik6z xl v&O 1 onion, finely chopped
X0QiL'v'^c%o 200g passatta
XU@[`1f 200ml tin reduced-fat or light coconut milkXd3X?2le
1 tbsp 0% fat Greek yoghurtCLsF
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Handful of coriander, chopped9]&m5X
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For the fragrant rice
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*di{il"_ 100g basmati rice|v2Qo$_HO? _
Pinch of salt
B2|1i]%nw _3p 5 curry leaves
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Z ½ tsp black mustard seedss+{(iwf_.H0R
1 cinnamon stick
b9Z%iV\.e;I Pinch of saffron (optional)0`5J:Rf'Si4R-C"K
METHOD
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0N%A{3}wv How to cook low-fat chicken tikka masala with fragrant rice
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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.
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2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.
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1^V(b g~kv_i 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.
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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.6~'aP \.E3XFJt

bd4q t MW.q 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.n!aoU+lW]8DdXu

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E%e6rl,?r7~ 7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
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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.No.BYK)\Aj_E

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m:y uG }i;~{y 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.(YXm&PTn#a

n!t.?uW,W 11. The rice should have absorbed almost all of the water, but still be a bit wet.
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w#T7K3kfTQ1I 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.