Chicken Tikka Massala
Ingredients
3 chicken breast -- boneless
25 gram low-fat natural yoghurt
1 tablespoon sunflower oil
2 onions -- large and chopped
4 garlic cloves
20 gram root ginger -- peeled and grated
1 tbsp meduim curry powder
2 tsp smoked paprika
2 tbsp medium curry powder
2 tbsp tomato puree
400 ml water
1 Yellow pepper
1 Orange pepper
some spinach (optional)
3 tbsp Gropund almonds
3 tbsp double cream
sprinkle Sliced almonds after serving
Directions
- Cut the chicken into chunks, and put in a bowl with the yoghurt, curry powder (1 tbsp) and smoked paprika. Stir well, make sure to coat all the pieces then cover and chill for 30 minutes at least (ideally 2-6 hours).
- Heat the oil in a large pan, add the coarsley chopped onions, garlic and ginger. Cover and cook over a low heat for 15 minutes until very soft, stirring occasionally.
- Once the onions are softened add the curry powder (2 tbsp) & tomato puree & a teaspoon of sugar plus a pinch of salt, and stir fry for a couple of minutes.
- Add the 400ml of water to the pan and the ground almonds and let that simmer for 5-10 minutes.
- Decant the onion mixture into a jug and whizz it with the stick blender as smooth as possible. Take the chicken out of the yoghurt and cook it under the grill until cooked through and slightly browned.
- meanwhile, fry up the sliced peppers in the same pan (I use sesame oil for flavour) until soft, throw in the spinach if desired, near the end of this time.
- Add the whizzed sauce back in to the peppers from the jug, the cooked chicken from the grill, then stir in the cream and any leftover youghurt from the marinade. Warm it all up together then serve with rice and sprinkle on the almond slices.
Recipe By : Hairy Dieters cook book, adpated by Hamish