Low-fat Chicken Tikka Masala With Fragrant Rice

Total Time: 12 hrs 55 mins Preparation Time: 12 hrs Cook Time: 55 mins

Ingredients

• Servings: 2
• 2 tablespoons tikka masala curry paste
• 150 g nonfat greek yogurt
• 2 free-range chicken breasts
• 1 pinch salt
• 1 onion, finely chopped
• 200 g tomato sauce (passatta)
• 200 ml light coconut milk
• 1 tablespoon nonfat greek yogurt
• coriander leaves, 1 handful chopped
• 100 g basmati rice
• 5 curry leaves
• 1/2 teaspoon black mustard seeds
• 1 cinnamon stick
• 1 pinch saffron

Recipe

• 1 to make the marinade, mix 1 tablespoon of 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.
• 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.
• 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 1 tablespoon of 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 tomato sauce (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.
• 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.