Chicken Tikka Masala

Ingredients

• 4 skinless chicken breasts, cut into chunks
• 1 tsp smoked paprika
• 2 garlic cloves, crushed
• 2 red onions, chopped
• 1 x 2cm piece fresh ginger, chopped
• 1 tsp cumin seeds
• ½ tsp ground tumeric
• 1 tsp garam masala
• 1 small red chilli, chopped
• 1-2 tsps vegetable stock powder
• 1 x 400g can plum tomatoes, blended
• 2 tbsps 3% fat natural yogurt
• fresh coriander, to serve
• freshly ground black pepper

Cooking Instructions

1. Place the chicken chunks in a bowl with the smoked paprika and crushed garlic. Mix well and season with black pepper.
2. Preheat a non-stick frying pan and dry-fry the onions until soft and lightly browned. Stir in the spices and cook for 1-2 minutes, then add the chicken, and move it around the pan to coat with the other spices.
3. When the chicken changes colour, add the remaining ingredients except the yogurt and coriander, then simmer gently for 20 minutes until the chicken is cooked.
4. Before serving, stir in the yogurt and chopped coriander. Serve with basmati rice (1 blue portion pot/55g uncooked weight per person) and mango chutney.

Tips

Most indian dishes are made using ghee (clarified butter), which is a whopping 99.8 per cent fat! Avoid at all costs.