伊洛艾爾法克斯 2012-8-15 22:25
Low-fat chicken tikka masala with fragrant rice
INGREDIENTS0uR ?.v Z
For the marinadee?,\N"}{ Q)m b0oD
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1 tbsp tikka masala curry paste
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150g 0% fat Greek yoghurtTZ&u&U j]8A K~
2 skinless chicken breasts each cut into 5-6 large chunks0c X%D,H0K!W3^ [5j(J1h{
Pinch of salt\9l1u,{e_jq,E
For the sauce c-uS'^8~
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1 heaped tbsp tikka masala curry paste Fn;B~r3_ L0}/c$]MC
1 onion, finely chopped:E.?9F%O;G'I7lr7sm
200g passatta _j~8`A1A x6k
200ml tin reduced-fat or light coconut milk,RsWJ+nK
1 tbsp 0% fat Greek yoghurt
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Handful of coriander, chopped
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For the fragrant rice
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100g basmati riceG{T a2r/a;|
Pinch of salt
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5 curry leaves
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½ tsp black mustard seeds
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1 cinnamon stickO Q2T&}5a!@
Pinch of saffron (optional)
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METHOD
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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. P
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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.u cU\P+v
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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.
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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.dB LT/k x
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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.
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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.;Y,xf N:@
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11. The rice should have absorbed almost all of the water, but still be a bit wet. yB @ NLS d
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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.