Low-fat chicken tikka masala with fragrant rice
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INGREDIENTS! ]4 ` ?; \- E( k
For the marinade
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) o* w( e6 I {+ v7 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,下載,電玩,原創,散文,文章,版主,壇主,資源1 tbsp tikka masala curry paste) f9 X5 D# I* C( [
150g 0% fat Greek yoghurt
; N; c. k( M1 \2 skinless chicken breasts each cut into 5-6 large chunks
& Q3 q& W c& n2 _* t, }☆夜玥論壇קPinch of salt☆夜玥論壇ק' [3 ], c( O/ E" Z! X
For the sauce
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1 heaped tbsp tikka masala curry paste
# Y, |; I3 y: s2 {9 r1 M$ O( Mds-hk.net1 onion, finely chopped0 w# u( ?5 u9 Z3 g$ n1 j
200g passatta
8 O G. T" m9 L- @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200ml tin reduced-fat or light coconut milk
& A4 F! b# e6 ?最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區1 tbsp 0% fat Greek yoghurt
; X1 G# r+ C5 _1 @' q( L3 b. y☆夜玥論壇קHandful of coriander, chopped
* R* ?) H, @- ]+ z" K/ YFor the fragrant rice
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100g basmati rice
+ Z5 n3 f3 u$ c3 u4 C* m7 D# ^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 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7 k* T g1 L& Z7 N4 d& ]" }
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,電玩,原創,散文,文章,版主,壇主,資源/ a3 ?3 r5 F2 ?' N- S. ]
½ tsp black mustard seeds最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區. }8 `7 t. j8 d$ [
1 cinnamon stick
6 B c2 g4 p$ U, r6 vPinch of saffron (optional)最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區- V( C- ]+ _/ V6 ?5 @6 z4 a/ U- w
METHOD
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* N/ q2 Y5 o+ q, P5 C& x" U) g: g% Eds-hk.netHow to cook low-fat chicken tikka masala with fragrant rice最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區: s7 K# B4 G) v* M6 `! k( d# z
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.: ^2 J! |& ]5 @! ^; O
( d5 V. j* i5 n; t, q# n. X, g1 Nds-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.
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. a5 Y. n$ }; C: U& w) j最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區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.☆夜玥論壇ק- S9 }# s/ w! d W; m4 s; ?
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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.ds-hk.net8 |1 p; {$ C( A9 [: d
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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.ds-hk.net9 l; u& J, H$ p' X$ W( K. ~" S/ D
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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.( ?# x: Y& P' N) m% e4 k
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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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! H: V0 |( |* l☆夜玥論壇ק10. 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2 Y) a3 m" s# T
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11. The rice should have absorbed almost all of the water, but still be a bit wet.最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區9 P' A. H* x) m2 _ `' ~' z# l
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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.
