[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789個瀏覽者

INGREDIENTS☆夜玥論壇×§( {$ y4 `9 d7 b, n" r
For the marinade

1 tbsp tikka masala curry paste
150g 0% fat Greek yoghurt最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區  j& Z2 ~" N; g+ x
2 skinless chicken breasts each cut into 5-6 large chunks# O( N7 e9 Z& `# C1 t
Pinch of salt( @4 V* v! N% e9 X5 c$ E
For the sauceds-hk.net2 W/ z0 i$ b2 U  v& @# |

1 heaped tbsp tikka masala curry paste
1 onion, finely chopped
200g 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,下載,電玩,原創,散文,文章,版主,壇主,資源: U9 R, {) n- W0 H/ g0 J6 H2 `
200ml tin reduced-fat or light coconut milk
1 tbsp 0% fat Greek yoghurt
Handful of coriander, choppedbl,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( X! A) [( P2 [% {6 x4 ~% C0 Q
For the fragrant rice

100g basmati rice☆夜玥論壇×§7 F) C. ^7 n8 w1 L- l8 w+ N
Pinch of salt
5 curry leavesds-hk.net7 k3 r' E" ?* [
½ tsp black mustard seeds
1 cinnamon stickds-hk.net8 @  i7 X( H9 A& Q2 z
Pinch of saffron (optional)
METHOD

How to cook low-fat chicken tikka masala with fragrant riceds-hk.net9 g8 s. q$ k# g
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.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) r) \6 E# h3 F9 |5 E' p7 U" O

2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.

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.9 g/ C% P9 J! H* V" G6 i. }' {

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.ds-hk.net0 h5 A% y, o/ \+ ^5 T
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區+ g3 d4 n; }* T. W
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.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; z2 |5 c. W! p3 T
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區) Z% Z- ]) R5 `6 p& F! W
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.: w1 p' j+ k/ \4 T" a

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$ N+ d) x( b: l7 c, e: b
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" P( w% [, I, p3 @
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., {/ T) z8 t; `" B, Y) `6 C
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3 e" n% |* h7 O
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.& G3 k2 W5 g$ g( U2 O6 W

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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