Low-fat chicken tikka masala with fragrant rice
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For the marinade
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1 tbsp tikka masala curry paste☆夜玥論壇ק- Q4 e) E( o: E4 W2 o/ o
150g 0% fat Greek yoghurt$ i8 M0 a$ V2 H) R
2 skinless chicken breasts each cut into 5-6 large chunks☆夜玥論壇ק L( D2 w( B7 B1 V
Pinch of salt
: o1 }6 @4 _; G3 U7 b) r/ abl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,電玩,原創,散文,文章,版主,壇主,資源For the sauce最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區2 l. D. n/ h9 @* u8 w
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1 heaped tbsp tikka masala curry paste
" i7 B. l9 h5 T. W' s, Zds-hk.net1 onion, finely chopped
& y1 C. T$ e2 z; Q/ Zds-hk.net200g passattabl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,電玩,原創,散文,文章,版主,壇主,資源9 v4 r" c. @9 G2 j" H$ p
200ml tin reduced-fat or light coconut milk
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Handful of coriander, choppedds-hk.net4 |$ [! S/ d4 }" H
For the fragrant rice
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100g basmati rice
% M7 z: {, y7 ^8 u+ Dbl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源Pinch of saltbl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,電玩,原創,散文,文章,版主,壇主,資源& Z2 o5 w" a0 D% P
5 curry leavesbl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源- V' A# j+ `: o E. d( R
½ tsp black mustard seedsbl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源8 _- P* D' c. N, R5 E- u3 v: \6 i
1 cinnamon stick
6 x, T/ I. S; {bl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,下載,電玩,原創,散文,文章,版主,壇主,資源Pinch of saffron (optional)
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/ b, U9 i: d/ \- m- e! @How to cook low-fat chicken tikka masala with fragrant rice
1 I' c" h4 }( x) T% T7 Obl,gl.comic,music,同人誌,耽美,論壇,小說,會員,免費,註冊,討論區,星座,文字,貼圖,心理測驗,笑話,潮流,詩詞,BL,電玩,原創,散文,文章,版主,壇主,資源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.ds-hk.net& X6 ?; q7 O$ `: P ?0 c
7 ^* g! Z# v5 h0 p' e4 b0 q& ]$ q☆夜玥論壇ק2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.
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$ O U2 N7 ]2 v6 K. Dds-hk.net3. 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.☆夜玥論壇ק# w. S7 E# L7 N( m. `. O- P
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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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$ b& \+ [3 `+ R6 H0 i5 l# i☆夜玥論壇ק5. 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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; g$ u3 T4 u, {; K$ s$ ^ds-hk.net6. 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.
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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.☆夜玥論壇ק$ `4 Y: H9 R8 a K/ ~- 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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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.
