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Low Calorie Chicken Tikka Masala

tikka

Makes 2 – 302 calories per serving (add 120 calories for 50g wholegrain rice)

2 chicken breast

1 tsp frying oil

MARINADE:

2 tbsp curry powder

1 1/2 tsp smoked paprika

1 tsp sea salt

10g chunk fresh ginger, grated

1 garlic clove, crushed

4 tbsp plain fat free yoghurt

SAUCE:

1 tbsp oil

1 medium onion, chopped

2 garlic cloves, crushed

10 g chunk ginger, grated

1 tbsp curry powder

2 tbsp tomato puree

2 tsp caster sugar

1 tsp sea salt

250ml cold water

2 tbsp single cream

 

1. make the marinade:- mix curry powder, paprika and salt in a bowl, add ginger, garlic and yoghurt and mix well.

2. Cut chicken breast into chunks and add to marinade, mix well and leave for 1 hour in fridge at least or up to 12 hours.

3. To make the sauce: heat the oil in pan, tip in the onions and ginger and cook for 10 mins, cover. add the curry powder and cook for another 2 mins, add the tomato puree, caster sugar and salt and stir constantly for another 30 secs.

4. Pour water and simmer for 4 mins. Remove the pan from heat and blitz with hand blender until smooth.

5. Heat oil in pan, add marinated chicken and fry over medium heat or No. 7 on Induction Hob for about 5 mins until browned.

6. Pour into the chicken the masala sauce and add the cream, cook for 4 mins. Serve with some rice.

 

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