[世界知味] Low-fat chicken tikka masala with fragrant rice

伊洛艾爾法克斯

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1^# 大中小發表於 2012-8-15 22:25 只看該作者

Low-fat chicken tikka masala with fragrant rice

本文來自：☆夜玥論壇×§★http://ds-hk.net★ 轉帖請註明出處！發貼者：伊洛艾爾法克斯 您是第587個瀏覽者

INGREDIENTSds-hk.net' e  Y9 ?1 H6 _- O# M
For the marinade
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1 tbsp tikka masala curry pastebl,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4 ]$ R2 R  V! V. }6 V6 b; Z: o
150g 0% fat Greek yoghurt
2 skinless chicken breasts each cut into 5-6 large chunks
Pinch of salt
For the sauceds-hk.net, D* t8 Y3 I6 K. N  W  d

1 heaped tbsp tikka masala curry pasteds-hk.net5 Q8 `3 p8 v% H
1 onion, finely chopped
200g passatta/ H( @, ?, c2 o2 [
200ml tin reduced-fat or light coconut milkbl,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$ m0 D* X3 M2 i. e) q0 v  O
1 tbsp 0% fat Greek yoghurt
Handful of coriander, chopped/ T* V' J4 h! _2 b6 N" j5 {
For the fragrant rice最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區& d4 e& F8 K0 q1 b# {* m
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100g basmati rice
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,下載,電玩,原創,散文,文章,版主,壇主,資源' Z" g. O. c4 |& R
5 curry leavesds-hk.net& C5 @" M5 _9 _7 O& _  t3 H
½ tsp black mustard seeds
1 cinnamon stickds-hk.net! P9 G. x$ Q9 `& Q" p; K. L4 U
Pinch of saffron (optional)
METHOD

How to cook low-fat chicken tikka masala with fragrant ricebl,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6 R) F7 h: k3 G' w5 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.
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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.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" h' q* `8 C: H- D% I; M
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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.☆夜玥論壇×§) V8 T$ h6 n3 y: l/ `$ {) x: ]5 Y

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.☆夜玥論壇×§: A. t* Y! X6 g- s# Y8 H

7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.

8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.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! a- @$ u  e9 Y+ \/ Z4 n
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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.最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區+ h/ A$ {; e6 `  c' d; ^
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11. The rice should have absorbed almost all of the water, but still be a bit wet.

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.

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