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Low-fat chicken tikka masala with fragrant rice

INGREDIENTS(f4Ctv V,N
For the marinade8WZpuij`


lyS q)Mf$L7ljB&\Cf2l 1 tbsp tikka masala curry paste@ W+w}Q
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150g 0% fat Greek yoghurt5S%A;i#R8v-AZ
2 skinless chicken breasts each cut into 5-6 large chunks
6jS8@KL,?j0\N:C Pinch of salt
As%v6fv,id&d For the sauce\9f%q g;Y6`w

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1 heaped tbsp tikka masala curry paste;iDf|bXdd J
1 onion, finely chopped
/d^yq Yo{'{T-g5A 200g passatta0{C*l lRtA1?)xZ R
200ml tin reduced-fat or light coconut milk@ F&[!I,se0q#gk k
1 tbsp 0% fat Greek yoghurtn9i"Y.cB)z$PY+h'k&J
Handful of coriander, choppedK6\A;i/dw
For the fragrant rice+S{O
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100g basmati rice
m J1`#~6xZ Pinch of salt)?2z@u0|Q0O*@ l z#L
5 curry leavesCc%^dB{r
½ tsp black mustard seeds
+PE8Cv9f"_(iTlS 1 cinnamon stickG![S/m1h3v6zWp
Pinch of saffron (optional)I)S8zm
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METHOD
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How to cook low-fat chicken tikka masala with fragrant ricew3T'?W5W-?.tB:~P
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.Nd0]r#@!U
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^9q,CIC 2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.
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bY+g)@^:Y4Vt 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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e-q&N;J8U.O&S`1?E 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. WA+_-y d7p.`2`3d

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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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c\?3H\2^~ ~[ 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.w"K gZ~+p8l u
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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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-_n.E6QXw 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.m| kN Sp7s

:L,d2h\+ZZ)C 10. Bring to the boil and simmer for eight minutes, covered.e ?
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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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/H;L6~pzpb+G1p 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.