[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897個瀏覽者

INGREDIENTS
For the marinade
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區  p$ u. g8 Z8 [* Y- G, o- ?7 a
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0 K$ @/ [) M! O
150g 0% fat Greek yoghurt
2 skinless chicken breasts each cut into 5-6 large chunks
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8 d4 U/ U. J. K) y. Z
For the sauce
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1 heaped tbsp tikka masala curry paste
1 onion, finely chopped
200g passatta
200ml tin reduced-fat or light coconut milk
1 tbsp 0% fat Greek yoghurtbl,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 V8 M6 [9 A% n" R% k* u
Handful of coriander, chopped最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區9 i3 _3 I  i+ A$ I. u. W/ }& ]9 |
For the fragrant rice
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區, I' `: A! {+ }( `
100g basmati 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- R! u2 Q  ?1 [& x
Pinch of saltds-hk.net) B& @0 G% Y5 i2 Y; {$ l
5 curry leaves
½ tsp black mustard seeds
1 cinnamon stick% @' W9 T0 D0 [. f9 w8 I
Pinch of saffron (optional). Y2 I% `4 _8 a- m% f
METHODbl,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* a0 i( b; ?* c" Z3 @$ A3 L

How to cook low-fat chicken tikka masala with fragrant riceds-hk.net2 Y9 E) C- f- X, Y5 E
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.net4 K1 O. ~+ v" o: S! p" }. `

2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.
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; c+ [5 i9 h2 E4 _- R1 C
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,電玩,原創,散文,文章,版主,壇主,資源$ _! F/ h2 |" Y2 w4 g, L
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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.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( u$ X7 E$ u, o

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.
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區/ R: j, U: C1 n+ \1 D" k
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.( ]' d& F2 a- l' K" d- \

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.最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區9 k4 v  a/ N. M/ i# X0 @
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,電玩,原創,散文,文章,版主,壇主,資源9 g- P8 U+ b. K. R- L; l0 K* ~" {& C
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.

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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