KWTG Chicken tikka masala

A great family meal for during the week or the weekend 

Serves 5 

244 calories per portion (without rice)

Marinade your chicken first and leave to soak in the fridge for 1 hour 

Ingredients for marinade

1 heaped tablespoon of Garam masala 

1 tablespoon of Turmeric

2 teaspoons of ground cumin

1 tablespoon of ground coriander

1/2 teaspoon of Cayenne pepper

Small Pinch of cinnamon 

1/2 teaspoon of ground ginger 

200g of low fat Greek/ natural yoghurt

juice of half a lemon

1/2 teaspoon of sea salt

600g of chicken breast diced, this is raw weight

2 cloves of garlic chopped

Other ingredients needed for recipe

10ml of olive oil

1 red chilli deseeded and finley chopped 

1 Large onion ,chopped

1 red pepper sliced and cut up into small pieces

200ml of vegetable stock

2 tins of chopped tomatoes

fresh coriander to garnish

rice of your choice, but tastes great with basmati

Method for marinade

simply add your chicken to a large bowl and add all the ingredients above , make sure the chicken is coated evenly , cover with cling film and set in the fridge for 1 hour. you can leave it longer and the flavours will soak in more 

15/20  minutes before the chicken is finished marinating , make your rice according to the instructions on the packet. if using microwavable rice you don't need to heat this till 2 minutes before cooking time is complete

Next heat a large deep pan and pour in the oil and fry off the onion and chilli  for 2 minutes on a medium heat, add the pepper and fry for 1 minute before adding in the stock and tinned tomatoes. cook for 10 minutes then  blend to a smooth sauce. if you are using a hand blender it can be blended in the pan, if transferring it to a large blender just pour the sauce back into the pan after its blended. 

next add the chicken that has been marinating to the sauce giving it a good stir, cover with a lid and let it simmer for 20 minutes , ensuring the chicken is cooked through and piping hot.

Serve with basmati rice and garnish with fresh coriander (optional)

This can kept frozen for up to 1 month so a great dish to batch cook .

Enjoy