Low-fat chicken tikka masala with fragrant rice
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For the marinade
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1 tbsp tikka masala curry paste2 o! _ [1 K. g3 \
150g 0% fat Greek yoghurtwww.ds-hk.net% l& f; N3 H `. R0 |- W
2 skinless chicken breasts each cut into 5-6 large chunks
0 x) e3 c. g; wPinch 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: c: P- q4 y8 h, @
For the sauce最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區3 @7 v9 T7 S! n: P9 l9 Q- b
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1 heaped tbsp tikka masala curry paste
5 V9 p, r# M$ @% t% r) n最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區1 onion, finely chopped
5 z! P0 Z; P- K3 y# N4 P; \最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區200g passatta☆夜玥論壇ק! c) F8 E! k: }0 n i, }: d) X
200ml tin reduced-fat or light coconut milkwww.ds-hk.net/ ^* i8 C) e* y$ }6 Q
1 tbsp 0% fat Greek yoghurt最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區: X h P: R! ` y- z
Handful of coriander, chopped
. [! w5 l) g& Y% B e0 wbl,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For the fragrant ricewww.ds-hk.net0 {8 u0 E$ L! r
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100g basmati rice
7 g% ~3 r9 B$ v最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區Pinch of salt
8 C1 ?. P# J4 O5 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,電玩,原創,散文,文章,版主,壇主,資源3 e$ f- c* d& Y4 q
½ tsp black mustard seedswww.ds-hk.net( l5 y0 |( @: }6 k2 ]
1 cinnamon stick
8 T" o+ z7 R0 E☆夜玥論壇קPinch of saffron (optional)最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區9 z' n1 F j% p, V# j- x
METHOD
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( r5 M o. ~& d; kHow to cook low-fat chicken tikka masala with fragrant rice☆夜玥論壇ק) a8 ?+ N7 U8 T, y1 |( ?9 P" v
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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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: u% R3 X# V9 {5 V7 k
$ h+ r/ v) l, Iwww.ds-hk.net4. 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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' O% B4 f2 d5 [1 D# H0 h. g/ d! fwww.ds-hk.net5. 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.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+ v' I; {( C) U& `$ q
5 h* G& e# s! \$ a6 @6 ^- T5 Y) M1 J☆夜玥論壇ק6. 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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R' i$ x, |; Ywww.ds-hk.net7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.& e' L/ ]+ N: F$ D% f
5 m A7 c% ~7 d) ^1 N3 Z# {www.ds-hk.net8. 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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( f2 z: H8 O0 k) B( w8 Y+ Qwww.ds-hk.net9. 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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6 S& x; X) w6 M# E0 D☆夜玥論壇ק10. Bring to the boil and simmer for eight minutes, covered.
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3 F2 ]9 @0 Q' J最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區11. The rice should have absorbed almost all of the water, but still be a bit wet.# f" |6 ^; E8 m& R3 M) O2 \
0 l9 ?- n' n1 F. t2 K12. Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.
