[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597個瀏覽者

INGREDIENTS最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區7 O# h9 D) {1 I" X8 A, ]- F, Y
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9 d: p- M8 s( B  c' d4 L' D
☆夜玥論壇×§9 M0 x3 X# K# ]" U6 B3 L
1 tbsp tikka masala curry paste2 H* Q  R# R% P
150g 0% fat Greek yoghurt
2 skinless chicken breasts each cut into 5-6 large chunksbl,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3 `: X8 g7 _* m: h  p3 L
Pinch of saltds-hk.net* n1 ~* R4 x2 s, f
For the sauce

1 heaped tbsp tikka masala curry paste
1 onion, finely chopped2 s. x% y+ i% Q" M
200g passatta
200ml tin reduced-fat or light coconut milk
1 tbsp 0% fat Greek yoghurt
Handful of coriander, chopped" F3 I& t9 s0 Q3 k- d, `! l
For the fragrant rice
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100g basmati riceds-hk.net3 y' V$ u0 C; \
Pinch of salt/ Y& b9 ?8 m( Y- ?3 Q, W; H
5 curry leaves
½ tsp black mustard seeds
1 cinnamon stick
Pinch of saffron (optional)最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區( Z8 X1 {) [/ b/ ?& C9 \
METHOD

How 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6 k) r* C( O0 {/ P) h# 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.

2. Preheat a conventional oven to 220oC or a fan-assisted one to 200oC.ds-hk.net  k- j4 e8 `* j
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4 i% T9 e  Z$ C3 D1 E
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,下載,電玩,原創,散文,文章,版主,壇主,資源9 u" r4 G+ ^# w$ h( C+ J& y( F: u# Y
☆夜玥論壇×§9 E6 x3 H+ R0 w' ?8 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.

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,下載,電玩,原創,散文,文章,版主,壇主,資源5 x6 r7 A, V0 l. P, R& F. p
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! _6 [+ q7 o- s+ G6 t, Y
7. Add the passatta and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
ds-hk.net  g# j9 n, d/ O" Q
8. Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.! c( H% ^' a4 l; Y8 v

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.ds-hk.net  e" V( ~7 _' E  k
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區7 j( N2 g/ M( y3 r
10. Bring to the boil and simmer for eight minutes, covered.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$ Y' T( V! c4 g3 {4 H3 E! N" \) O

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,下載,電玩,原創,散文,文章,版主,壇主,資源+ [5 Y* q( i( [$ q0 k) G. h
最新耽美．ＢＬ／ＧＬ小說．動漫綜合討論區+ ^8 T8 B9 i9 C" U& N* @" K, v3 S
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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