[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975個瀏覽者

INGREDIENTS
For the marinadebl,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" m$ W8 q7 W" {8 s0 p" U# ~

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,下載,電玩,原創,散文,文章,版主,壇主,資源) i' u! z. n0 l' L; E% I
150g 0% fat Greek yoghurt
2 skinless chicken breasts each cut into 5-6 large chunks最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區: q3 X+ E3 R/ ?# U: W
Pinch of salt最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區, o) V# B/ q5 f* I1 B* @
For the sauce

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 yoghurt
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5 W7 Z8 V0 M: `4 x/ a/ n
Pinch of salt
5 curry leavesds-hk.net& p3 P7 ~/ U7 Z1 @: x2 d
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,下載,電玩,原創,散文,文章,版主,壇主,資源2 u" l* A  `4 u# j3 n% Y
1 cinnamon stick
Pinch of saffron (optional)
METHOD最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區, G- ^& p% h- Y1 ^2 y

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.
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" V* ?6 z5 D; w7 J* y1 ]
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.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* g$ B; w8 x  {! m6 D# d$ l
☆夜玥論壇×§' S2 L: |0 Q2 ~- U% j& b
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×§" m* h$ c0 R. [- r& f
ds-hk.net9 M  [2 J; Y( V  o# x( h; ]
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' @8 w8 k6 ]0 s+ s+ _& _9 k4 |
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區$ o: E, ^$ P8 Q' I( u. E) S" Y8 [- E
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.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* O" ^: \, R1 ^8 U( Z( D
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區+ P, j5 \" R" p/ V  o) W
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.. n1 G, m' N4 i/ W5 A

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.; ~0 q! T+ |$ d( c/ h5 ^! t
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區& ]; Z/ w! n8 Y% c8 w
11. The rice should have absorbed almost all of the water, but still be a bit wet.☆夜玥論壇×§' q- Q4 O4 d" g

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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