[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

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INGREDIENTS
For the marinade
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1 tbsp tikka masala curry paste
150g 0% fat Greek yoghurt
2 skinless chicken breasts each cut into 5-6 large chunks( `) {5 `: N: r+ A- X8 v/ G, m2 x
Pinch of salt
For the saucebl,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, e3 |* z$ E2 [% l9 n$ m

1 heaped tbsp tikka masala curry paste: ?6 n$ C+ e" S9 i; ~9 E
1 onion, finely chopped$ m$ y) K% ]4 a( x
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2 m$ [2 |: w' G- f1 l- Y4 D
Handful of coriander, chopped
For the fragrant rice

100g basmati rice最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區# e8 o3 V8 H4 _5 K) x' o6 O% Q1 Y* t1 j* p
Pinch of salt
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2 k {( k- l, O! e1 [9 u8 J3 u
½ tsp black mustard seeds
1 cinnamon stickbl,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- v: A% N4 S
Pinch of saffron (optional)最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區6 @5 ?% s, i- B6 O/ u' r, o P0 p4 m
METHODds-hk.net3 ]1 y4 n1 R" |$ K$ M

How to cook low-fat chicken tikka masala with fragrant rice
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.

2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.ds-hk.net& v1 o5 b; r" \# v' l% x# z2 }8 s8 v

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.
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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.

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.

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.

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.

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.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& J4 T. ]& a# I9 N3 ^4 _/ R
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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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