[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

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INGREDIENTS
For the marinadebl,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2 ~. ~0 f5 G4 o2 n2 _" H" `
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: ~) F' @. y4 I% L
1 tbsp tikka masala curry paste
150g 0% fat Greek yoghurt- V! F! E+ v4 c8 Z2 }4 J2 z2 _
2 skinless chicken breasts each cut into 5-6 large chunks
Pinch of salt
For the sauce
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,電玩,原創,散文,文章,版主,壇主,資源' V6 f  a: J' n) E+ q  D
1 heaped tbsp tikka masala curry paste
1 onion, finely chopped
200g passatta
200ml tin reduced-fat or light coconut milk
1 tbsp 0% fat Greek yoghurt
Handful of coriander, chopped☆夜玥論壇×§1 J  n# v( b" c. a" N$ @
For the fragrant ricewww.ds-hk.net/ o* N+ O+ x, u; l0 @

100g basmati rice
Pinch of saltwww.ds-hk.net1 m9 d8 l) W% L+ e$ u
5 curry leavesbl,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3 A$ C" A1 K6 w- V8 u
½ tsp black mustard seeds最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區% C4 B# f3 i0 U* m+ }
1 cinnamon stickbl,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7 X  X( t3 F9 A7 n/ i
Pinch of saffron (optional)最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區, p- o, p& T3 d' }* u
METHOD# L/ H$ M) h$ i/ @. b2 F. d

How to cook low-fat chicken tikka masala with fragrant rice
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# J, p' S0 g. V# z( j$ ~  R
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,電玩,原創,散文,文章,版主,壇主,資源# f1 g( v3 e5 P5 n7 g% h- J
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.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# Z8 |# |2 c' i1 o

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.

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. 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.

7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.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" O9 ]+ L- P9 j/ 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.
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& O8 x. c% W6 R$ `9 u/ m& T% L
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.

10. Bring to the boil and simmer for eight minutes, covered.

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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