Sunday, 26 February 2012

Chicken tikka masala

Serves 4 - syn free on red & EE

4 chicken breasts diced
142g natural fat free yogurt
5 tbsp of tikka curry powder
Salt & pepper
Fry light
1 onion finely chopped
4 crushed garlic cloves
2.5cm of grated ginger (1/2 tbsp of ground ginger can be used instead
1 red chilli finely chopped
1 tsp cumin
1 tsp cinnamon
6 tbsp tomato purée
5 tbsp fat free fromage frais
255ml of boiling water

1. Mix 3 tbsp curry powder, natural yogurt & chicken together & marinate in the fridge for 2-3 hours or overnight if possible.

2. In a frying pan fry the onions in fifty light for 5-6 minutes. Add the garlic, ginger, cinnamon, cumin & remaining curry powder for 2-3 minutes.

3. Stir in the purée & water and simmer for 12-15 minutes.

4. Grill the chicken pieces for 12-14 minutes or until cooked. Remove from the grill and add to the sauce.

5. remove from the heat & stir in the fromage frais.

Serve with salad on a red day or rice on a EE day

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