Chicken Tikka Masala
Serves: 4
Ingredients
To make Chicken Tikka Masala, you'll need:
- 2 tbsp. vegetable oil
- 800g boneless chicken breasts, cut into small pieces
- 1 medium onion, finely chopped
- 4 tsp. ginger, finely chopped
- 6 cloves garlic, crushed
- 400g tinned tomatoes, finely chopped
- 3 tsp. cumin powder
- 3 tsp. garam masala
- 1 chilli, finely chopped
- Salt to taste
- 200ml low fat plain yoghurt
- 4 tsp. freshly chopped coriander
- 8 ready to eat whole wheat chappatis
Method
- First, you have to seal the chicken.
- Pour a tablespoon of oil into a frying pan and place over a medium heat.
- Once the oil is hot, fry the chicken until it turns white all over. This should take around 5 minutes.
- Heat the other tablespoon of oil in another frying pan and place over a medium heat.
- Allow the oil to heat up, then fry the onions for around 4 minutes, ensuring that they turn golden brown.
- Throw in the ginger and garlic and cook for 1 minute.
- Stir in your tomatoes, cumin powder, garam masala, chilli and salt.
- Cook for another 5 minutes.
- Mix in the yoghurt, lower the heat, and allow to simmer for 5 minutes.
- Pop in the chicken and allow to simmer for 20 minutes.
- Finally, add the coriander and serve with hot chapattis.
Nutritional Facts (Per Serving)
Calories 671 | Total Fat 31g | Saturated Fat 5.3g | Carbohydrates 61g | Fibre 10g | Protein 60g
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