Chicken Tikka Masala

Serves: 6
Time: 40 minutes plus 2 hours marinating time

 

 

Ingredients

3 tablespoon low fat natural yogurt
2 teaspoon garlic, crushed
2 teaspoon ginger, crushed
1 teaspoon black pepper, coarsely ground
1 teaspoon red chilli paste
450g skinless boneless chicken breasts, diced
1 tablespoon rapeseed oil
1 teaspoon cumin seeds
1 medium onion, chopped
1 tablespoon fenugreek leaves, chopped
2 tablespoon tomato puree
1 teaspoon garam masala
1 1/2 teaspoon cumin coriander powder
2 tablespoon half fat crème fraiche
2 tablespoon coriander leaves, chopped
300g Basmati rice, raw, no salt

 

 

 

 

 

Method

1) Mix the yogurt, garlic, ginger, black pepper and chilli paste and spoon this mixture over the chicken. Allow to marinade for 1-2 hours in the fridge
2) Heat the oil in a large pan, add the cumin and chopped onion and cook on a medium heat until brown
3) Remove the chicken from the marinade and add the chicken to the pan. Cook on a high heat for about 5 minutes.
4) Stir in the fenugreek, tomato puree, garam masala and cumin coriander powder.
5) Reduce the heat and simmer for 15-20 minutes or until the chicken is cooked and the liquid has evaporated.
6) In the meantime cook the rice according to packet instructions.
7) Stir in the crème fraiche and coriander before serving.  

Suggestions

This dish can be served in pitta bread (slit down one side) with lettuce and sliced onions. It’s also delicious served with boiled pasta and vegetables.

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Adapted from: British Heart Foundation, Healthy Meals Healthy Heart Recipe Book https://www.bhf.org.uk/publications/publications_search_results.aspx?m=simple&q=healthy+meals+healthy+heart