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Low-fat chicken tikka masala with fragrant rice

INGREDIENTS
zN:AV%]pf For the marinadeE uB*j?(OO

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xw)wO 1 tbsp tikka masala curry paste!Iub"A~ ^7k
150g 0% fat Greek yoghurt
.l/U0zz:Ei-UX5U;N7^ 2 skinless chicken breasts each cut into 5-6 large chunksJZm;w.[&u/\L \$B4P
Pinch of salt+n"cD*hog&F$m)UK
For the saucenRtNd].IjiW)|Gm
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1 heaped tbsp tikka masala curry paste
L1sCEM-|2lG 1 onion, finely chopped ?agp5JK&u9g'I-O
200g passatta
6Su y:l _6k6pa 200ml tin reduced-fat or light coconut milk
$~#ss/UdI? 1 tbsp 0% fat Greek yoghurtu2|Y%I xSF
Handful of coriander, choppede+C h;N*\-wj
For the fragrant riceF"g iv5]X9B`

V1S c'A%a9w#ZF 100g basmati rice
H3b \j9E3S/v Pinch of salt;S csaxT H'|t;zNz
5 curry leaves
;f!~}Q5hz2O;j9W ½ tsp black mustard seeds
jNlN"Q0b 1 cinnamon stick
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s9HI Pinch of saffron (optional)
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LLvBp T How to cook low-fat chicken tikka masala with fragrant rice
&H+c m9yJ 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."FK9N Q3B8S8q3n*R

3`"o.f*tzd*E K1^ 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.8X
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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.
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^J3^rZe$W 5. Heat the curry paste in a saucepan. Add the onion and sweat slowly over a low heat for five to eight minutes or until the onion is translucent and soft.
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$k8|9V7e7AA 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..{5t8H#ra4G*_T

{+g{.@K/P!?,P-G 7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
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h guM+_Pd lY+S@ 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..d#Gz#U5WEJ,k

c6lJR3FE e 11. The rice should have absorbed almost all of the water, but still be a bit wet.
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5R+m Q,|)h/`2Q 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.