Chicken Tikka Masala

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Total Time:
45min
Prep:
30min
Cook:
15min
Serves:
4
Difficulty:
Moderate
Ingredients
  • 160 g Fat Free Natural Yogurt
  • 1 tablespoons Lime Juice, Fresh
  • 1 teaspoons Root Ginger
  • 2 clove(s) Garlic, crushed
  • 2 teaspoons, level Ground Cumin
  • 1 teaspoons, level Coriander, Dried
  • 500 g Chicken breast, skinless, raw, cut into 4cm cubes
  • 5 spray(s) Calorie controlled cooking spray
  • 1 individual Chilli, Green or Red, (use red), deseeded, finely chopped
  • 1/2 teaspoons, level Paprika
  • 250 g Tomato Purèe
  • 250 ml Light Evaporated Milk
  • 2 tablespoons Coriander, fresh, chopped
  • 300 g Easy cook white rice, boiled, preferably Basmati
Instructions

Combine yogurt, lime juice, ginger, 1 clove garlic, 1 tsp cumin, coriander and chicken in a large bowl. Stir to coat. Cover and marinate in fridge for 1 hour or overnight.

Preheat grill pan over high heat. Soak 4 bamboo skewers in water for 30 minutes.

Skewer chicken pieces onto bamboo skewers. Grill for 3-4 minutes each side, or until chicken is cooked through. Transfer to a plate and allow to rest. Set aside to rest for 5 minutes. (Soaking wooden skewers in water for 30 minutes will prevent charring).

Heat a large saucepan over medium heat and spray with low fat cooking spray. Add remaining garlic and chilli. Cook for 1 minute. Add cumin and paprika and stir, adding a little water if necessary to prevent sticking. Add tomato puree and evaporated milk. Bring to the boil. Reduce heat to low and simmer, stirring for 5 minutes.

Remove grilled chicken from skewers. Add to tomato mixture and simmer for 1 minute to heat through. Remove from heat and stir in coriander. Serve the chicken on top of the rice.

Notes
This is quite a detailed recipe, but you can make most of it in advance. Marinate the chicken and refrigerate overnight; this will impart an even better flavour. Cook the rice the day before and refrigerate. Simply reheat in the microwave before serving!

Start eating better than ever!