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!c+G+m7FZpC b!U z:[8W
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1 tbsp tikka masala curry paste B$vw2i5Zx
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 salta5^-Qx!C0j-kR0X0u
For the sauce {(q/~,Aqg
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1 heaped tbsp tikka masala curry paste9isY^ rP
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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
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1 tbsp 0% fat Greek yoghurt
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Handful of coriander, chopped/Z6h;W-Spl1B s T
For the fragrant ricejt
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100g basmati rice`yL8\ e/] ]
Pinch of salt0S&U1bh y [
5 curry leaves
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½ tsp black mustard seeds
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1 cinnamon stick;m Rk%Tz.h
Pinch of saffron (optional)u#K'o6U3o R
METHOD
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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.
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2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.Y R@n1PEC
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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..P I a6L4W f!MS
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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. Vz*Zn2E*P
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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.i%e7v'a8W
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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.K_^N:^ V
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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."?"s#o q E/_tWn l f(F
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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. E H:V;T ev
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11. The rice should have absorbed almost all of the water, but still be a bit wet.8fp$Ys8PNZN
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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.