Chicken tikka masala
10
Points®
Total time: 45 min • Prep: 15 min • Cook: 30 min • Serves: 4 • Difficulty: Easy
This Indian-restaurant classic is served with brown rice and a tomato, onion and cucumber salad.
Ingredients
Chicken breast, skinless, raw
400 g
Brown basmati rice, dry
200 g
Calorie controlled cooking spray
4 spray(s)
Onion
1 medium
Curry paste
2 tablespoon(s)
Garlic
3 clove(s)
Passata
200 g
Reduced fat coconut milk, tinned (7.7% Fat)
½ can(s)
Coriander, fresh
2 sprig(s)
0% fat natural Greek yogurt
170 g
Root Ginger
1 tablespoon(s)
Garlic
4 clove(s)
Tomato
4 large
Red onion
1 small
Cucumber
1 individual, extra large
Lemon Juice, Fresh
10 ml
Instructions
1
Put the marinade ingredients in a shallow dish, season and stir to combine. Add the chicken, stir to coat, then cover and put in the fridge to marinate for 15 minutes.
2
Mix all of the salad ingredients together in a bowl, and set aside.
3
Cook the rice to pack instructions. Meanwhile, preheat a large nonstick frying pan and mist with cooking spray. Remove the chicken from the marinade, reserving the excess, and fry over a medium high heat for around 8 minutes, until lightly charred and just cooked. Set aside.
4
Wipe the pan clean, mist with cooking spray and add the onion. Gently cook for 10 minutes until softened – add a splash of water if it starts to stick. Add the curry paste, garlic and reserved yogurt marinade. Cook for 3 minutes, stirring all the time.
5
Add the passata and coconut milk to the curry and bring almost to the boil. Return the chicken to the pan and simmer for 5 minutes until piping hot. Stir the coriander through the curry and serve with the rice and salad.
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