Chicken tikka massala

Chicken tikka masala

Category: Main meal | Serves: 6

Prep time: 1-2 Hours | Cooking time: 30 minutes

Ingredients

3 tablespoons low-fat natural yoghurt

2 teaspoons garlic, crushed

2 teaspoons ginger, crushed

1 teaspoon black pepper, coarsely ground

1 teaspoon red chilli paste

450g/1lb skinless chicken breasts, diced

1 tablespoon rapeseed oil

1 teaspoon cumin seeds

1 medium onion, chopped

1 tablespoon fenugreek leaves, chopped

2 tablespoons tomato purée

1 teaspoon Garam Masala

1 1/2 teaspoons cumin coriander powder

2 tablespoons half-fat crème fraîche

1 tablespoon coriander leaves, chopped
  1. Mix the yoghurt, garlic, ginger, black pepper and chilli paste and spoon this mixture over the chicken. Allow to marinate for 1-2 hours in the fridge.
  2. Heat the oil in a large pan, add the cumin and chopped onion and cook on a medium heat until brown.
  3. Remove the chicken from the marinade and add the chicken to the pan. Cook on a high heat for about 5 minutes.
  4. Stir in the fenugreek, tomato purée, garam masala and cumin coriander powder.
  5. Reduce the heat and simmer for 15-20 minutes or until the chicken is cooked and the liquid has evaporated.
  6. Stir in the crème fraîche and coriander before serving.

Cook's tips

  • This dish can be served in pitta bread (slit down one side) with lettuce and sliced onions.

Nutritional information

Chicken Tikka Masala