Chicken Murgh Tikka Masala Reduced Fat Food

LOW-FAT CHICKEN TIKKA MASALA

Steps:

• For the marinated chicken, mix together all the ingredients in a bowl, cover with cling film and put in the fridge aside to marinate while you make the sauce.
• For the tikka masala sauce, bring the stock to a simmer in a saucepan. Add the sliced onions, garlic and ginger. Cut a square of baking paper or greaseproof paper large enough to cover the mixture in the pan. Push it right down to cover the onions and garlic closely, cover the pan with a lid and simmer very gently for 15 minutes.
• Remove the paper. The onions should be translucent and soft. Add the tikka spice powder, the tinned tomatoes and the chopped coriander and bring to the boil. Reduce the heat slightly and simmer briskly for 20-30 minutes, until the sauce is thickened. Season with salt and freshly ground black pepper then set aside to cool slightly.
• Meanwhile, preheat the grill to its hottest setting. Cover a baking tray with foil, and then place the marinated chicken on the tray in a single layer. Grill the chicken for 15 minutes, or until the chicken pieces are cooked through. Give the chicken a turn halfway through cooking, to ensure it's nicely browned all over.
• Using a stick blender or food processor, blend the tikka masala sauce until smooth. Return to the heat and warm through, then add the plain yoghurt. (Don't boil the sauce after you add the yoghurt or it will split.) Stir the cooked chicken pieces into the sauce and serve with brown basmati rice and a sprinkling of coriander to finish.

LOW FAT CHICKEN TIKKA MASALA

Steps:

• Heat the oil in a balti pan or frying pan over medium high heat. When hot, add the garlic and ginger paste and allow to sizzle for about 30 seconds. Then add the ground almonds and fry for a further 20 seconds while stirring constantly. The pan will look quite dry as the almonds soak up the oil. Add the rest of the spices, stir and then add the tomato purée and the base sauce.
• Turn the heat up to high and allow the sauce to come to a rolling simmer. Stir in the tandoori chicken and cook for a further few minutes until the meat is heated through. If using raw chicken, it will need about five minutes simmering in the sauce to cook through.
• Once the meat is heated/cooked through, lower the heat to medium-high and stir in the yoghurt one tablespoon at a time. If using food colouring, stir it in and then squeeze in the lemon juice and add the chopped coriander.
• To finish, add the methi leaves by rubbing them between your fingers. This helps bring out their flavour. Top with the garam masala and season with salt to taste.

CHICKEN MURGH TIKKA MASALA - REDUCED FAT

Steps:

• Chicken Marinade: combine marinade recipe in a bowl or food-safe plastic bag; stir in cubed chicken, marinate in refrigerator 1-24 hours.
• Masala Sauce: Melt butter (can use sprays or I can't believe it is not butter) in a skillet or pot over medium heat, add garlic, ginger, half the onion and jalapeno; cook till soft. Move to pot or crock pot and add spices (except garam and cilantro), rest of onions, and tomatoe puree.
• On same skillet cook chicken cubes with marinade till 3/4 cooked entirely, all the way if moving to the quicker pot method. Add to pot or slow cooker with masala sauce.
• Slow cooker -- set on high for 4 hours or low for 6 hours. If pot, then cook for an additional 30 minutes on low heat.
• Add in garam masala and cream 30-45 minutes before serving for crock pot, and 10 minutes for stove top pot. Taste and add more if needed.
• Add cilantro right before serving.

THE BEST CHICKEN TIKKA MASALA

Steps:

• For the chicken marinade: Whisk together the yogurt, ginger, salt, chili powder, garam masala, pepper, turmeric and garlic in a large bowl until combined. Toss the chicken in the spiced yogurt marinade until evenly coated. Wrap tightly with plastic wrap and refrigerate at least 3 hours and up to 24. (Overnight works best.)
• For the sauce: Melt the ghee in a large Dutch oven or wide heavy pot over medium heat. Add the onions and serrano, season with 1 teaspoon salt and cook, stirring occasionally, until the onions are golden and beginning to caramelize, 8 to 10 minutes. Add the ginger and garlic and cook, stirring, until very fragrant and the ginger starts to turn golden and sticks to the bottom of the pot, 2 to 3 minutes. Add the fenugreek leaves, garam masala, chili powder and paprika and cook, stirring occasionally, until very fragrant, about 1 minute. Add the tomatoes, breaking them up into pieces with a spoon, and bring to a boil. Reduce the heat and simmer uncovered, stirring occasionally, until the sauce has reduced by half and the tomatoes are very tender, about 30 minutes.
• Let the hot sauce cool for about 5 minutes or so, then transfer it to a blender filling no more than halfway. (If your blender is small, you may need to work in batches.) Remove the center cap from the lid and place it on the blender. Cover the lid with a kitchen towel to catch splatters, and pulse until smooth. Add 1/4 cup heavy cream and puree until creamy. Pour into a clean pot and bring to a simmer. Season with salt.
• Meanwhile, position a rack directly under the broiler and preheat to high. Line a rimmed baking sheet with foil and set a wire rack inside.
• Arrange the chicken in a single layer on the rack. Broil until the chicken starts to brown in spots, 3 to 6 minutes per side (it will not be cooked through). Remove from the broiler. When cool enough to handle, cut the chicken into 1-inch pieces. Add the chicken to the simmering sauce, cover and cook until the chicken is cooked through, 8 to 10 minutes.
• Top the chicken and sauce with cilantro. Serve with rice and naan.

CHICKEN SOUVLAKI (GREEK KEBABS) LOW FAT

Steps:

• Cube the chicken. I usually cut each breast into 5 pieces.
• In a large non metallic bowl put the yoghurt, honey, olive oil, oregano, lemon juice and garlic salt and mix well to combine.
• Add the cubed chicken and mix well again. The chicken now needs to be left to marinate. I usually put the meat and the marinade into a large freezer bag to ensure it is really covered. Marinate in the fridge for at least 4 hours.
• When you are ready to cook, thread the chicken cubes onto skewers, about 5 pieces per skewer. Remember if you are using wooden skewers to soak them first so they don't burn.
• Grill under a medium grill until each side is browned. Cut one piece of the chicken in half to ensure it is cooked through. These can also be cooked on the BBQ.