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Low-fat chicken tikka masala with fragrant rice

INGREDIENTS
L,kO7o:P-y/iGW`&Y For the marinade
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`Mayj o2a9y$} 1 tbsp tikka masala curry pasteN h2zvlS
150g 0% fat Greek yoghurt1o*`h'Ds
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2 skinless chicken breasts each cut into 5-6 large chunks;WL)G1t&x2a
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Pinch of salt
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c:DM:@,Z1D4@ 1 heaped tbsp tikka masala curry pasteBS/|QI^D4k4Uv8W
1 onion, finely choppedT9M1pG1J6j#x
200g passatta
7V2i F%IVz:c 200ml tin reduced-fat or light coconut milk)gj3jo
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1 tbsp 0% fat Greek yoghurt
bXr1W;`b:K.AQ Handful of coriander, choppedC1p"]rox2Y4k1b h
For the fragrant rice@D[;RAVW
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100g basmati rice
["k0L C5QzKR Pinch of salt
z:Z^GAXN8n8w 5 curry leaves
wq;` nPV;? ½ tsp black mustard seedsf#B7_d0r6g3FxA
1 cinnamon stickOc.LT&y^JB6D9c:u
Pinch of saffron (optional)'X2g Tp-[]YO
METHOD*qJ6{/}X[ZW

,Om0G4s d~!?r How to cook low-fat chicken tikka masala with fragrant rice
iuJv(r7p&B 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.EO'`9a,KT iz

P&G_#camw 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.qo9IEndS5g

HJ!z k&w+a*dG-~_ 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.!O#],vxm
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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.e$k\~ e5@ql7n9b
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7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
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8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
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)e)m$j3i[,i&Mk.r7u+{ 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.m6D |*`Q?
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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.5_ r2ge;[)G/i

9P+g\0p(} k8Cp(F9m 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.