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Good old chicken tikka masala

Nutritional Information (amount per serving)

Calories
223kcal
Carbs
8.7g
Sugar
7.2g
Fat
8.2g
Saturates
2.9g
Protein
27.4g

Serves 4   Approx time: 40   Difficulty: super easy

Ingredients

  • ½ fresh red chilli, deseeded
  • 1 clove of garlic, peeled
  • 15 g fresh ginger
  • 1 tablespoon vegetable oil
  • 1 pinch paprika
  • ½ tablespoon garam masala
  • 1 teaspoon tomato puree
  • 3 sprigs of fresh coriander, leaves picked and chopped, stalks reserved
  • 400 g higher-welfare chicken breast, preferably free-range or organic, diced into 2.5cm pieces
  • 1 small onion, peeled and sliced
  • ½ red pepper, deseeded and sliced
  • ½ green pepper, deseeded and sliced
  • 1 pinch ground cinnamon
  • 1 pinch ground coriander
  • 1 pinch turmeric
  • 400 g tinned plum tomatoes
  • 100 ml plain yoghurt
  • 50 ml single cream
 

Method

(Note: the marinade will need to be prepared the day before so the chicken can marinate overnight.)

For the marinade
Blitz the chilli, garlic, ginger and vegetable oil in the food processor. Add the paprika, garam masala and tomato puree, plus the coriander stalks, and blitz again to form a paste. Place the chicken pieces in a large bowl, coat them with the marinade and leave in the fridge overnight.

The next day:
In a little vegetable oil, on a medium heat, fry the onion, peppers and spices in a large saucepan. Cook gently for 10 minutes then add the tin of tomatoes and the yoghurt. Add the chicken pieces and simmer gently for 15 to 20 minutes until cooked. Just before serving, stir through the cream and chopped coriander leaves.

Serve with fluffy boiled rice and a mixed leaf salad.





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