Chicken Tikka Masala

Indian curries, especially those that are cream based, are notoriously high in fat, which makes it hard for those of us with weight loss aspirations to enjoy them.

Ingredients

• 1 chicken breast - diced
• 2 tsp. Garam Masala (located in spice aisle)
• ¼ tsp. salt
• 1 cup natural yoghurt
• Pinch turmeric
• ¼ pinch of cinnamon
• ¼ tsp. nutmeg
• 2 tbsp. lemon juice
• Pinch of ground chilli (or chilli paste)
• ¼ cup plain flour
• 2 tsp. canola or veg oil
• 3 cloves garlic, minced
• 1 onion, diced
• 2 tbsp. light cooking cream
• 3 tsp. minced fresh ginger
• 1 can diced tomatoes,
• Handful chopped fresh coriander (optional)
• 1 cup steamed rice (we use Basmati rice)

Method

1. In a small bowl mix the garam masala, turmeric, ½ the cumin, cinnamon, flour and salt.
2. In a large bowl or zip lock bag place the diced chicken and ¼ teaspoon of the spices, yoghurt, mixing until chicken is coated. Keep the left over spices for later.
3. Heat 1 tsp. oil in a medium non stick frypan over medium-high heat. Add the onion and soften for 5 minutes, then set aside in a bowl. Heat the remaining oil in the pan over med-low heat. Add the diced chicken and cook for a couple of minutes until all sides are browned. Set aside in a bowl.
4. Add the onion back into the pan with garlic ginger,chilli, cumin, nutmeg, stirring, do not burn, just let the aromas come alive. This should take 1 minute. Add the rest of the spice mix and cook for a further 30 seconds. Add the canned tomatoes and simmer for 4-5 minutes stirring often, squeeze of lemon. Now add the cream, stir and then add the chicken. Simmer over low heat until the chicken is cooked through, this should take around 5 mins, in the last minute stir in the yoghurt,. Add the fresh coriander.
5. Serve with rice and garnish with coriander and a drizzle of yoghurt.