Chicken Tikka Masala

Chicken Tikka Masala

Serves 4

Syns per serving: Free

4 tbsp tikka curry powder

juice of 1 lime

200 g fat-free natural yogurt

salt and pepper

4 skinless chicken breast, cut into bite-size chunks

1 red, 1 yellow and 1 green, deseeded and cut into bite-size chunks

frylight

1 onion, finely chopped

4 garlic cloves, finely chopped

1 tsp finely grated fresh ginger

1 red chilli, deseeded and finely chopped

8 tbsp tomato puree

200 g passata

1/4 tsp sweetener

300 ml chicken stock

1 cinnamon stick

350 g dried basmati rice

4 tbsp fat-free natural fromage frais

finely chopped fresh coriander leaves, to garnish

lime wedges, to serve

Mix half the tikka curry powder with the lime juice and yogurt, and season. Add the chicken and peppers and toss well. Cover and marinate in the fridge overnight.

Spray frylight and place over a medium-high heat. Stir-fry the onion for 5-6 min, then add garlic, ginger, chilli and remaining tikka powder and stir-fry for 2-3 min. Stir in the tomato puree, passata, sweetener, stock and cinnamon stick. Bring to the boil, then cook gently for 20-25 min, stirring often.

Cook the rice according to the packet instructions, then drain well. Preheat your grill to medium-high. Thread the chicken and pepper onto 8 metal skewers. Spray with frylight and grill for 12-15 min, turning once or twice or until the chicken is cooked and peppers are soft. Remove from the skewers.

Remove the sauce from the heat. Add the chicken, peppers and fromage frais and stir. Discard the cinnamon stick, garnish with coriander and serve with the rice and lime wedges.

Chicken Tikka Masala

Serves 4

Points per serving: 3 (original points)

4 Chicken Breast Fillets
Fry light
Salt and Pepper
2 large shallots
3 garlic cloves
½ tsp crushed cardamom seeds
½ tsp turmeric
1 tbsp tikka masala powder or tandoori spice blend powder
4 tbsp passata
150ml/5floz Stock
100g/4oz Very low fat natural fromage frais

To serve:

very low fat natural fromage frais
chopped fresh coriander
lime wedges

Spray the chicken with fry light season and place under a hot grill and cook for 15-16 mins turning once until cooked through. Remove and when cool cut into bite sized pieces. Set aside

Using a fine grater grate the shallots and garlic into a bowl.

Spray a large non-stick frying pan with frylight and place over a medium heat. Add the shallot and garlic mixture with the crushed cardamom seeds turmeric and Indian spice powder. Stir fry for 1 minute before adding passata.

Add the chicken and stock and cook for 4-5 mins stirring often. Add the fromage frais,  season to taste and remove from the heat. Drizzle over a little fromage frais,  garnish with chopped coriander and lime wedges if desired.

Serve with steamed cabbage or any other free veg and brown rice.

Another version:

Chicken Tikka Masala

Serves 4

Points per serving 5

Core recipe

2 tbsp dry tikka masala spice mixture

2 x 150g tubs 0% greek yogurt

480g skinless boneless chicken breasts, cut into chunks

1 tps olive oil

1 red onion, thinly sliced

1 tsp fresh ginger

2-3 tsp curry powder

1 x 400g tin chopped tomatoes

120g brown basmati rice

salt & pepper

2 tbsp chopped fresh coriander

5cm (2") piece cucumber, finely chopped

Put tikka masala mixture into a non-metallic bowl with 1 pot of the yogurt, mix well and stir in the chicken pieces.  Cover and marinade in the fridge for at least 1 hour.

When ready to cook, heat the oil in a large pan, add most of the onion, reserving some for garnish.  saute a minute or two, add the ginger and curry powder.  Cook a few seconds, stir in the tomatoes.  Simmer over low heat until liquid has reduced slightly, about 10 mins.

Preheat the grill, spread the chicken over a baking sheet and grill, turning once or twice until cooked and just beginning to char.

Put the rice on to cook while the chicken grills.

Add the second pot of yogurt to the tomato mixture with 1 tbsp coriander.  Stir well and reduce the heat to very low, cook 5 mins.

Serve the rice and cooked chicken and sauce, garnished with reserved red onion, cucumber and coriander.

Chicken Tikka Masala

• Serves: 6

3 points per serving

 

2 tbsp oil

2 onions, peeled and sliced

5cm (2") piece ginger, peeld and finely chopped

4 skinless chicken breasts, cut into chunks

4 garlic cloves, peeled and finely chopped

1 tsp honey

1 x 700g jar passata

4 tsp garam masala

2 tsp turmeric

3 tbsp natural yogurt

coriander leaves to garnish

Heat the oil in a large pan and cook the onions and ginger for 5 minutes.

 Push the onions to one side and add the chicken, stir-fry until it begins to colour.  Add the garlic and cook for another minute.

 Add the honey, passata, garam masala and turmeric, simmer gently for 5 minutes, then stir in the yogurt.  Season and cook on a gentle heat until the chicken is cooked through.  

 Serve sprinkled with chopped coriander.

Chicken tikka masala

Serves 2

1 cm ginger, peeled & grated
1tbsp tomato puree
2 garlic cloves
2tbsp lemon juice
2tbsp "Tikka Masala Mix"
100g boiled rice
150mL Greek 0% fat free natural yoghurt  (from a 170mL tub)
250g Chicken pieces cut into 5cm chunks

Tikka Masala Mix 1tsp turmeric 1tsp coriander 1tsp cumin 1tsp garlic salt 1tsp cayenne pepper 1tsp black pepper

Sauce

½ tsp turmeric
½ tsp cumin
½ tsp coriander
1 onion, finely chopped
1 tsp paprika
1 tsp garlic salt
1 tbsp. sweetener
20mL Yoghurt from above quantity
400g chopped tomatoes

In a food processor, reduce to a paste the following, 125mL yogurt, tomato puree, ginger, garlic & lemon juice.
Place the cut chicken in a mixing bowl and add the paste, mix together to coat the chicken, cover, leave in the fridge to marinate for between 2 hours -24 hours.

In a deep Frying pan, sprayed with Fry Light, cook the onion & garlic until soft, add the paprika, garlic salt, cumin, turmeric, coriander, cook for 1 min add the chicken & marinade, cook for 5 mins then add the tomato & sweetener & simmer for 20 mins until the chicken is cooked and the sauce has reduced, turn the heat off and add the remaining yoghurt, if it splits add cornflour mixed with water & whisk briskly, cover & leave for 5 mins.
Serve with boiled rice.

CHICKEN TIKKA MASALA

Serves 2

Points per recipe 7½

Points per serving 3½

 

2 small chicken breasts, each 150g, each cut into 8 or 10 pieces

few sprigs of coriander to garnish

Marinade:

2 tbsp low-fat plain bio yogurt

1 tbsp tandoori spice powder

1 tbsp lemon juice

Masala Sauce:

low fat cooking spray

1 medium onion, chopped

2 garlic cloves, crushed

2.5cm (1") piece fresh ginger, grated

1 tsp medium strength curry powder

½tsp chilli powder

½ tsp cumin seeds

1 tbsp tomato puree

15g ground almonds

1 tbsp lemon juice

1 tbsp half fat creme fraiche

 

Mix marinade ingredients together.  Put chicken pieces into a non-metallic dish and pour over the marinade.  Stir well.  Cover and refridgerate for at least 20 mins, but preferably 8-10 hrs.

When ready preheat grill or griddle. 

Heat a non-stick pan and spray with low fat cooking spray. Stir fry the onion for about 8 mins until soft and brown.

Add the sauce ingredients to the pan, except the creme fraiche, together with 100ml water.  Heat gently until simmering, then cover the pan with a tight fitting lid and cook gently for 15 mins.

Grill or griddle the chicken pieces for about 12-15 m ins, turning to cook on all sides until just starting to blacken and chicken is cooked through.

Remove lid from pan and heat for a few minutes until sauc ehas reduced and thickened slightly.  Stir in the creme fraiche and add the chicken pieces.  Simmer gently for 15 mins more before serving.  If desired, garnish with fresh coriander before serving.

 

I have made this useing ready cooked chicken tikka pieces.  Just make the sauce as the above recipe and add the cooked chicken to it.