Chicken tikka masala

Serves 4-6

  • 4 skinless higher-welfare chicken breasts

  • 2 onions

  • a thumb-sized piece of fresh ginger

  • ½ a bunch of fresh coriander

  • 1 fresh red chilli

  • groundnut or vegetable oil

  • sea salt

  • freshly ground black pepper

  • 1 x 400g tin of chopped tomatoes

  • ½ x 400g tin of light coconut milk

  • a small handful of flaked almonds, to serve

  • fluffy rice, to serve

  • fat-free natural yogurt, to serve

  • 1 lemon, to serve

  • For the tikka masala paste

  • 1–2 fresh red chillies

  • 2 cloves of garlic

  • a thumb-sized piece of fresh ginger

  • 1 teaspoon cumin seeds

  • 1 teaspoon coriander seeds

  • 1 teaspoon cayenne pepper

  • 1 tablespoon smoked paprika

  • 2 teaspoons garam masala

  • ½ teaspoon sea salt

  • 2 tablespoons groundnut oil

  • 2 tablespoons tomato purée

  • a small bunch of fresh coriander

  • ½ tablespoon desiccated coconut

  • 2 tablespoons ground almonds

I've sprinkled my tikka masala with plain, flaked almonds, but if you fancy toasting them first, simply pop them into a dry pan over a medium heat for a few minutes until lightly golden. Delicious!







1. To make the curry paste, halve, deseed and roughly chop the chillies, then peel the garlic and ginger.



2. Put a frying pan over a medium-high heat and add the cumin and coriander seeds. Lightly toast for a few minutes, or until golden brown and smelling delicious, then remove from the heat.



3. Add the toasted spices to a pestle and mortar and grind until fine, or put them in a food processor and whiz to a powder.



4. Once you've ground them, add the toasted spices to a food processor along with the remaining paste ingredients and whiz to a smooth paste, then put to one side.



5. Slice the chicken breasts lengthways into 2cm strips.



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 put to one side, finely chopping the stalks along with the chilli.



7. Place a large casserole pan over a medium-high heat and add a couple of lugs of oil. Once hot, add the onions, chilli, ginger and coriander stalks, then cook for around 10 minutes, or until softened and lightly golden.



8. Add the chicken and roughly 140g of the tikka masala paste, stirring well so everything is nicely coated. Season with salt and pepper, add the tomatoes and coconut milk (save the rest for another day), then bring everything to the boil.



9. Turn the heat down to medium-low, cover and simmer for 20 minutes, then take the lid off and cook for further 5 minutes, or until the meat is tender and the sauce has reduced, stirring occasionally.



10. Divide the curry between bowls, sprinkle over the almonds and coriander leaves. Serve with fluffy rice, a dollop of yoghurt and lemon wedges for squeezing over.



Jamie's top tip

Pop any leftover curry paste in a sealed jar and keep it in the fridge for up to 2 weeks – this way you'll be able to knock up a quick curry in next to no time.

Nutritional Information

Method

I've sprinkled my tikka masala with plain, flaked almonds, but if you fancy toasting them first, simply pop them into a dry pan over a medium heat for a few minutes until lightly golden. Delicious!



1. To make the curry paste, halve, deseed and roughly chop the chillies, then peel the garlic and ginger.

2. Put a frying pan over a medium-high heat and add the cumin and coriander seeds. Lightly toast for a few minutes, or until golden brown and smelling delicious, then remove from the heat.

3. Add the toasted spices to a pestle and mortar and grind until fine, or put them in a food processor and whiz to a powder.

4. Once you've ground them, add the toasted spices to a food processor along with the remaining paste ingredients and whiz to a smooth paste, then put to one side.

5. Slice the chicken breasts lengthways into 2cm strips.

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 put to one side, finely chopping the stalks along with the chilli.

7. Place a large casserole pan over a medium-high heat and add a couple of lugs of oil. Once hot, add the onions, chilli, ginger and coriander stalks, then cook for around 10 minutes, or until softened and lightly golden.

8. Add the chicken and roughly 140g of the tikka masala paste, stirring well so everything is nicely coated. Season with salt and pepper, add the tomatoes and coconut milk (save the rest for another day), then bring everything to the boil.

9. Turn the heat down to medium-low, cover and simmer for 20 minutes, then take the lid off and cook for further 5 minutes, or until the meat is tender and the sauce has reduced, stirring occasionally.

10. Divide the curry between bowls, sprinkle over the almonds and coriander leaves. Serve with fluffy rice, a dollop of yoghurt and lemon wedges for squeezing over.

Jamie's top tip
Pop any leftover curry paste in a sealed jar and keep it in the fridge for up to 2 weeks – this way you'll be able to knock up a quick curry in next to no time.

Nutritional Information Amount per serving:
  • Calories 458 23%
  • Carbs 13.9g 5%
  • Sugar 11.5g 13%
  • Fat 23g 33%
  • Saturates 5.3g 27%
  • Protein 44.1g 98%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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