伊洛艾爾法克斯 2012-8-15 22:25
Low-fat chicken tikka masala with fragrant rice
INGREDIENTS
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For the marinade
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1 tbsp tikka masala curry paste]"k|,Jkw2q
150g 0% fat Greek yoghurtqS W E&t
2 skinless chicken breasts each cut into 5-6 large chunks$z8vVcCD%L!D`
Pinch of salt2M
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For the sauce u%S_F$ZX
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1 heaped tbsp tikka masala curry paste
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1 onion, finely chopped"Q6v.Q-^X
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200g passatta3eN { E2X7n
200ml tin reduced-fat or light coconut milk?"Ebk8yc#a
1 tbsp 0% fat Greek yoghurt9x W3K4e B9k5Xv
Handful of coriander, chopped
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For the fragrant ricex5W3jY6BJ&kPX wv
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100g basmati rice
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Pinch of salt
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5 curry leaves&B_K m3o:L-A
½ tsp black mustard seeds
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1 cinnamon stick
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Pinch of saffron (optional)
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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.Q4ro OY |N#pN
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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.
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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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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.{d1w
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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./W7Tf8`#l1@D5J0r;_u9F
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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. m se7I#D
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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. P;Ut})n&wl
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10. Bring to the boil and simmer for eight minutes, covered.
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11. The rice should have absorbed almost all of the water, but still be a bit wet.'@*t8v'opP]
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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.