Enjoy this! Chicken tikka masala Serves: 4 Cook time: Ready in 1 hour plus marinating Total time: 30-60 Minutes Syns per serving: FREE on Extra Easy This dish is a takeaway classic and there’s no need to stop enjoying this spicy favourite while slimming. It uses fat-free natural yogurt to provide the creamy taste without the calories. Ingredients 4 x 140g skinless chicken breasts, cut into chunks Juice of 1 lime 140g fat free natural yogurt 1-2 drops of red food colouring (optional) 5 tbsp tikka curry powder Salt and freshly ground black pepper Low calorie cooking spray 1 onion, peeled and grated 4 garlic cloves, peeled and crushed 2.5cm piece root ginger, grated 1 red chilli, deseeded and chopped 1 tsp each of ground cinnamon and ground cumin 6 level tbsp tomato purée 5 tbsp fat free natural fromage frais Boiled rice and vegetables such as carrots and cabbage, to serve Method Place the chicken in a bowl. Mix the lime juice with the yogurt, food colouring, if using, and 3 tbsp of the tikka curry powder. Season and pour over chicken. Toss to coat the chicken, cover and marinate in the fridge for 2-3 hours (or overnight if time permits). Heat a frying pan sprayed with low calorie cooking spray. Add the onion and fry for 5-6 minutes. Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat and simmer for 12-15 minutes stirring often. Meanwhile, thread the chicken onto eight metal skewers, spray with low calorie cooking spray and grill under a medium heat for 12-15 minutes, turning once or twice, until cooked through. Remove the chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and keep warm. Delicious served with boiled rice and vegetables of your choice. - See more at: slimmingworld/recipes/chicken-tikka-masala.aspx#sthash.iPMAZArR.dpuf
Posted on: Tue, 12 Aug 2014 19:15:01 +0000
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