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!eG^w$q"KhW u
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1 tbsp tikka masala curry paste
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150g 0% fat Greek yoghurt
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2 skinless chicken breasts each cut into 5-6 large chunks
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Pinch of salt
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For the sauce
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1 heaped tbsp tikka masala curry paste3h7M yNq2S s U}
1 onion, finely chopped
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200g passatta~bSIVi
200ml tin reduced-fat or light coconut milk}1a ` ru*q"~
1 tbsp 0% fat Greek yoghurt
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Handful of coriander, chopped9U BzR.j c(A'k
For the fragrant rice
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100g basmati rice G1tyL ei7C7X5R0x
Pinch of salt t;x%d h:F!l([ H r m
5 curry leavesHV.d/w8jU
½ tsp black mustard seeds)v!fy
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1 cinnamon stick [ V GB p)A
Pinch of saffron (optional)
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METHOD
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How to cook low-fat chicken tikka masala with fragrant rice;p+bjC)zxm
1. To make the marinade, mix the curry paste, yoghurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavours.0C,_@S$X:RT$_ ]Q{A
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2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC. k5Z.zP{]5Y.U
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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.(v^5M
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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. U4_Vy:k5H#Hp
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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.;B+z R!b]Z
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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.
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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.W/w1AX A {X%H3@
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11. The rice should have absorbed almost all of the water, but still be a bit wet.
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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.