[世界知味] Low-fat chicken tikka masala with fragrant rice

伊洛艾爾法克斯

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1^# 大中小發表於 2012-8-15 22:25 只看該作者

Low-fat chicken tikka masala with fragrant rice

本文來自：☆夜玥論壇×§★http://ds-hk.net★ 轉帖請註明出處！發貼者：伊洛艾爾法克斯 您是第902個瀏覽者

INGREDIENTS☆夜玥論壇×§! B0 Q) V- Y+ s1 ?3 k4 {
For the marinade

1 tbsp tikka masala curry paste- F- m  H# C9 v* B0 J& P6 {3 J4 s
150g 0% fat Greek yoghurt
2 skinless chicken breasts each cut into 5-6 large chunks
Pinch of salt
For the saucebl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源) W# f/ x; X( s6 P

1 heaped tbsp tikka masala curry paste
1 onion, finely choppedwww.ds-hk.net! ]+ N% ^% T: m( s3 [7 E) y$ P
200g passatta, ~7 {. C* ^# Y+ D1 M
200ml tin reduced-fat or light coconut milk, N& x3 s- \6 A+ X! r/ [
1 tbsp 0% fat Greek yoghurt☆夜玥論壇×§5 ]- s. `7 {% r( k
Handful of coriander, choppedwww.ds-hk.net( j9 m) d: u+ d' P' O6 \
For the fragrant rice
☆夜玥論壇×§  N) Z, ]6 ?# k9 t. T- L
100g basmati rice
Pinch of saltbl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,電玩,原創,散文,文章,版主,壇主,資源) e1 z6 G! G" g2 W4 F
5 curry leaves
½ tsp black mustard seeds☆夜玥論壇×§5 _* l0 ^. b; M) F" u& Y9 a
1 cinnamon stick
Pinch of saffron (optional)
METHOD
☆夜玥論壇×§4 C4 T6 F4 ?/ j+ r! Q& U
How to cook low-fat chicken tikka masala with fragrant ricebl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源  b6 a0 r$ J( H' k  a; G
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.最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區. |* ~; |8 Z$ W2 I' H* M, R, K7 {/ B
bl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源  G5 e) o3 F4 F) G+ O9 Q- r. H$ H) Q. J
2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.

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.☆夜玥論壇×§5 ?& N3 e5 k: A9 [  f
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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.☆夜玥論壇×§: X( b4 y+ G. F; T6 L

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.最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區7 ?2 q  w, q' i: V; K, N( l

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.bl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源- q; }  y/ o. A& e' P6 O" u
bl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源, C$ Y1 C" @% [% J- K" B+ Z
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.

8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區2 ?) G8 K9 @. r  P

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.最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區  t  J5 U* M5 |* k2 C8 a4 g) ~
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區8 @* r0 U! N" T8 A9 g/ ]$ X+ @
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.

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.

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