伊洛艾爾法克斯 2012-8-15 22:25
Low-fat chicken tikka masala with fragrant rice
INGREDIENTS P}6a(p!mI
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For the marinade
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1 tbsp tikka masala curry paste
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150g 0% fat Greek yoghurt"MZ8Ana
2 skinless chicken breasts each cut into 5-6 large chunks6^:@%z4xv'[
Pinch of salt
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For the sauce9x(BM)q{\%} Q b9o c4X
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1 heaped tbsp tikka masala curry paste
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1 onion, finely chopped
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200g passatta
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200ml tin reduced-fat or light coconut milk'kxH\A8f\ ^w
1 tbsp 0% fat Greek yoghurtan6O~ P(F?
Handful of coriander, chopped_t0XK,KX;Id
For the fragrant rice | m?kBNz
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100g basmati rice
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Pinch of saltY&s/@ j ^ d
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5 curry leaves4u$Ig~5jz
½ tsp black mustard seeds
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1 cinnamon stick PZ;PPe:t
Pinch of saffron (optional)+siu,[ Nl)Y;}(RJ|
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How to cook low-fat chicken tikka masala with fragrant rice
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1. To make the marinade, mix the curry paste, yoghurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavours.;G m/_,R$]8b`K
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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.|
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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.
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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. R:A-P7p0Kp
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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.
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11. The rice should have absorbed almost all of the water, but still be a bit wet.E8SG{ d0A*} S:K4I
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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.