Low-Fat Chicken Tikka Masala With Fragrant Rice
- Ready In:
- 12hrs 55mins
- Ingredients:
- 14
- Serves:
-
2
ingredients
- 2 tablespoons tikka masala curry paste
- 150 g nonfat Greek yogurt
- 2 free-range chicken breasts
- 1 pinch salt
- 1 onion, finely chopped
- 200 g tomato sauce (passatta)
- 200 ml light coconut milk
- 1 tablespoon nonfat Greek yogurt
- coriander leaves, 1 handful chopped
- 100 g basmati rice
- 5 curry leaves
- 1⁄2 teaspoon black mustard seeds
- 1 cinnamon stick
- 1 pinch saffron
directions
- To make the marinade, mix 1 tablespoon of curry paste, yoghurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavours.
- Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
- 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.
- 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.
- Heat 1 tablespoon of 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.
- 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.
- Add the tomato sauce (passatta) and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
- Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
- 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.
- Bring to the boil and simmer for eight minutes, covered.
- The rice should have absorbed almost all of the water, but still be a bit wet.
- 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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