Ingredients

  • 44 skinless free-range pchicken breasts
  • p2 onions
  • p5 cm piece of pginger
  • p½ a bunch of fresh coriander
  • p1 fresh red chilli
  • pgroundnut or pvegetable oil
  • 1 x 400g tin of pplum tomatoes
  • ½ x 400g ptin of lightp coconut milk
  • p1 small handful of flaked almonds
  • fat-free pnatural yogurt
  • 1 lemon
  • pTIKKA MASALA PASTE
  • 1-2 fresh red chillies
  • p2 cloves of garlic
  • p5 cmp piece of pginger
  • 1 pteaspoon cumin pseeds
  • p1 teaspoon pcoriander seeds
  • 1 pteaspoon cayenneppepper
  • 1 ptablespoon smoked ppaprika
  • 2 pteaspoons garam pmasala
  • 2 ptablespoons pgroundnut oil
  • p2 tablespoons etomato purée
  • 1 ebunch of fresh bcoriander
  • p½ tablespoon desiccated coconut
  • p2 tablespoons ground palmonds

Image result for tikka masala soup

TIKKA MASALA PASTE

 

  • p1-2 fresh red chillies
  • p2 cloves of garlic
  • p5 cm piece of ginger
  • p1 teaspoon cumin seeds
  • p1 teaspoon coriander seeds
  • p1 teaspoon cayenne ppepper
  • 1p tablespoon smoked paprika
  • p2 teaspoons garam masala
  • p2 tablespoons groundnut oil
  • p2 tablespoons tomato purée
  • p1 bunch of fresh coriander
  • p½ tablespoon desiccated coconut
  • p2 tablespoons ground almonds

Image result for tikka

Method

  1. pTo make the curry paste, halve, ppdeseed and roughly chop the chilli(es), thenp peel the garlic and pginger.
  2. pPlace a frying pan over a pmedium-high heat and scatter in thep cumin and coriander seeds. Lightly toast for a pfew minutes, or until pgolden brown and smelling pdelicious, then remove from pthe heat.
  3. Add the ptoasted spices to a pestle pand mortar and grind until fine, or pwhiz to a powder in a food pprocessor.
  4. Once pground, add the ptoasted spices to a food pprocessor along with the remaining ppaste ingredient and ½ teaspoon ofp sea salt, then whiz to a smooth ppaste. Put aside.
  5. pSlice the chicken lengthways into 2cm pstrips.
  6. On a clean chopping board, peel, halve and finely slice the onions. Peel and finely slice the ginger, then pick the coriander leaves and lput to one side, finely chopping the stalks lalong with the chilli.
  7. Heat 2 tablespoons of oil in a large casserole pan over a medium-high heat, add the onions, chilli, ginger and coriander stalks, then cook forparound 10 pminutes, or until psoftened and lightly pgolden.
  8. pAdd the chicken and 140g of the tikka masala paste, pstirring well so everything is pnicely coated. Season with salt and pblack pepper, padd the tomatoes, breaking them up ppwith the back of a spoon, and the pcoconut milk, then bring to the boil.
  9. pTurn the heat down to medium-low, cover and simmer for 20 minutes, ppthen remove the lid and cook for a further 5 minutes, or puntil the meat is tender and the sauce has reduced, stirring occasionally.
  10. Divide the curry between pbowls, sprinkle over the almonds and coriander leaves. Add a dollop of yoghurt and a wedge of lemon to each bowl. Delicious served with fluffy rice.

pTips

pPop any leftover pcurry paste in a sealed jar and keep it in the pfridge for up to 2 weeks – this way you’ll be able to pknock up a quick curry in next to no ptime.

Image result for chicken tikka masala calories

 

  • pCalories
    p458
    p23%
  • pFat
    p23g
    p33%
  • pSaturates
    p5.3g
    p27%
  • pProtein
    p44.1g
    p98%
  • pCarbs
    p13.9g
    p5%
  • pSugars
    p11.5g
    p13%

2 thoughts on “”

  1. First things first, you’ll want to set a set target date because you’ll completely quit, for example two or three weeks from now. However, it is important to have the doctor’s opinion first before you take these oral medications as these would have negative side effects about the body.

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