Foodie Friday: Chicken Tikka Masala Makeover

chicken-tikka-masala(Serves 4)

Ingredients:
2 tbsp tikka masala curry paste
170g tub 0% fat yogurt
3 chicken breasts (500g), each cut into 5-6 chunks
Spray oil
1 large onion, sliced
1 red pepper, sliced
350g ready-prepared diced butternut squash
300ml passata
160ml half-fat coconut milk
Handful fresh coriander

For the fragrant rice:
200g jasmine or basmati rice
A few lightly crushed cardamom pods

Method:
1. Mix half the curry paste with all but 2 tbsp of the yogurt and a pinch of salt. Add the chicken, coat well and leave to marinate for an hour if you can.
2. Set the oven to 220C, gas 7. Heat a baking tray in the oven. Wipe the marinade off the chicken and bake for 12-14 minutes, until it’s beginning to char.
3. Add 8 sprays of oil to a pan with the onion, cover and cook over a medium heat for 5-8 minutes. Add the pepper, squash and the rest of the curry paste. Cook for 5 minutes, pour in the passata and the coconut milk, bring to the boil, then reduce the heat and simmer for 10 minutes.
4. Meanwhile, cook the rice as per pack instructions, with the cardamom pods, and keep warm.
5. Add the chicken to the pan and simmer over a low heat for 5 minutes, until the meat is tender. Stir in the rest of the yogurt and the coriander and serve with the rice.

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