Chicken Tikka Massala

kk1964

Hiya, i could do with a really nice , low fat Chicken Tikka Massala recipe. Can anyone help? :happy:

CraigAtter

Salt and freshly ground black pepper
4 skinless chicken breasts, cut into small chunks
250g dried basmati rice
A large handful of fresh coriander, finely chopped
600g green beans, halved
2 tsp black mustard seeds
200g fat-free natural fromage frais
Lime wedges, to serve


For the marinade
250g fat-free natural yogurt
Juice of 1 lime
1 tbsp tandoori spice blend
2 cm piece fresh root ginger, peeled and finely grated
3 garlic cloves, finely chopped


For the sauce
Low calorie cooking spray
1 garlic clove, finely chopped
1 red chilli, deseeded and finely chopped
1 tbsp tandoori spice blend
500g passata with onions and garlic
4 tbsp tomato purée

1. Put the marinade ingredients in a large glass bowl, season with salt and stir. Add the chicken and mix to coat evenly. Cover and leave to marinate in the fridge for 4-6 hours, or overnight if time allows.

2. About 40 minutes before you want to eat, put the rice in a pan with 650 ml water and bring to the boil. Season well and stir in half the chopped coriander. Cover tightly, reduce the heat to low and simmer for 10-12 minutes. Remove from the heat and leave to stand undisturbed for 10-15 minutes.

3. Meanwhile make the sauce. Spray a large, heavy-based frying pan with low calorie cooking spray and cook the garlic, chilli and tandoori spices over a medium heat for 30-40 seconds. Stir in the passata and tomato purée, reduce the heat to low and simmer for 20-25 minutes or until the sauce has thickened.

4. Preheat your grill to high. Thread the chicken onto metal skewers and grill for 5 minutes on each side, or until cooked through. Discard the marinade.

5. Meanwhile boil the beans for 2-4 minutes. Drain well. Place a frying pan sprayed with low calorie cooking spray over a high heat, add the mustard seeds and beans and stir-fry for 2-3 minutes or until fragrant. Season well.

6. Remove the cooked chicken pieces from the skewers and add to the sauce. Simmer for 6-8 minutes, then remove from the heat and stir in the fromage frais. Garnish the chicken tikka masala and rice with the remaining coriander, and serve with the beans and the lime wedges for squeezing over.

peaceloveweedandveggies

No help here sorry I always heap out and buy a sauce, but I'm sure all you'd have to do is make the sauce home made with some tomatoes low fat yogurt/ cream and then the spices. On a side note that's what I'm have tonight, except with chickpeas instead. Veggie over here and chickpeas are way better then any of the processed meat substitutes.

Rosplosion

nom nom nom.....*drool*

haroon_awan

http://www.youtube.com/watch?v=yggwBXF3EIs

If you're going low carbs, then I would avoid low fat yogurt. It has too much sugar. Also, try to cut down on the garden peas, they are high in carbs too! I would through in some whole eggs to get the healthy fats higher.

If you're okay with carbs, keep it as it is!

kk1964

Thank you all x