• Chicken Tikka Masala

    chicken masala

    A low fat, low calorie version of a traditional Indian dish

    Ingredients

    • 2 boneless skinless chicken breasts, cubed
    • 2 tablespoons olive oil
    • 1 clove garlic, minced
    • 2 teaspoons fresh ginger, finely diced
    • 1 medium onion, chopped
    • 1 ripe tomato, chopped
    • 1/2 teaspoon cumin seeds
    • 1/2 teaspoon ground coriander
    • 1 teaspoon paprika
    • 1/2 teaspoon cayenne pepper
    • 3/4 teaspoon sea salt
    • 1/2 teaspoon black pepper
    • 1 teaspoon honey
    • juice of 1/2 a lime
    • 170 grams plain yoghurt
    • water to thin (if required)

    Method

    1. Preheat oven to 220 degrees Celsius
    2. Line a baking tray with aluminium foil and lightly grease with olive oil
    3. Place cubed chicken breast on tray and bake for 20 minutes turning chicken at least once during this time
    4. While the chicken is cooking, heat the olive oil in a medium saucepan over a medium heat. Add garlic, ginger and onion. Sauté until the onion is golden brown while stirring continuously
    5. Reduce the heat to medium/low. Add tomato and allow to simmer stirring frequently. Continue to simmer until the tomato and onion resemble a coarse paste
    6. Add cumin seeds, coriander, paprika, cayenne pepper, black pepper, salt and honey. Cook for an additional 5 minutes. This will make the masala
    7. Transfer the masala to a food processor or blender and pulse until a smooth, dense paste is formed
    8. Return the paste to the saucepan and add the yoghurt and lime juice. Bring to a boil before reducing the heat to a low simmer
    9. Remove cooked chicken from the oven and add to the masala
    10. Allow to simmer for an additional 5 minutes before serving