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

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1^# 大中小發表於 2012-8-15 22:25 顯示全部帖子

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887個瀏覽者

INGREDIENTS
For the marinade
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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9 ^$ d; ^* H/ U+ N! _" b' c7 b
2 skinless chicken breasts each cut into 5-6 large chunks
Pinch of saltds-hk.net6 u9 m( s, g2 z, r/ J$ G( Y
For the sauce

1 heaped tbsp tikka masala curry paste
1 onion, finely chopped
200g passatta
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,電玩,原創,散文,文章,版主,壇主,資源" j2 c2 ^) B: p& v( g! N
1 tbsp 0% fat Greek yoghurt
Handful of coriander, chopped
For the fragrant rice
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100g basmati rice
Pinch of salt
5 curry leaves
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,電玩,原創,散文,文章,版主,壇主,資源" f  i$ n  }+ {
1 cinnamon stick
Pinch of saffron (optional)
METHOD

How to cook low-fat chicken tikka masala with fragrant rice( _9 l! W- B, J( M: @% S' j
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.
☆夜玥論壇×§$ L. F) L) d0 |! q; F7 U3 q
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.

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.- L  ?5 G; g1 _- K8 e9 h/ f% V

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×§; I) L% h& E0 C$ e* Y; v/ @

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×§3 F  y# k: Q/ _- z9 e
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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.

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.

10. Bring to the boil and simmer for eight minutes, covered.
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11. The rice should have absorbed almost all of the water, but still be a bit wet.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$ n7 z( N+ t; n; @: Z* T4 W; g! E
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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.

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