Low Calorie Diet Chicken Tikka Masala 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 CALORIE DIET CHICKEN TIKKA MASALA

Steps:

• Dice and cook onions untill soft.
• Dice the peppers and add to pot and cook for 5 more minutes.
• Add the tikka paste.
• Dice the chicken then add to pot and stir well to mix in then cook for 5 more minutes.
• Add the chopped tomatoes and the cream of tomato soup and add to the pot then simmer for 20 mins stirring occasionally untill chicken is cooked through.
• Stir through mango chutney and low fat natural yoghurt.

ULTIMATE CHICKEN TIKKA MASALA

Steps:

• Place the chicken in a bowl with the yoghurt & tandoori paste and stir. Marinate for at least 15 minutes, or covered in the overnight in the fridge.
• Preheat the grill to high. Take the chicken out of the marinade(reserving the liquid for later) and spread over a baking sheet. grill for 6 minutes each side until lightly charred.
• Melt the butter in a casserole dish or large frying pan over a low heat and soften the onions for 10 minutes , stirring occasionally until just golden.
• Stir in the garlic, ginger, bay leaves, salt and all the spices.Cook for 1-2 minutes until the spices release their aroma. Stir in the passata, reserved yoghurt marinade and the water.Simmer very gently fro 5 minutes until the sauce thickens until sauce thickens, adding extra water should it get to thick.Stir in the cooked chicken.
• Serve with basmati rice or naan bread.