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Ultimate chicken tikka masala

The UK’s most popular curry gets a mouth-watering makeover


Serves 4

FREEZABLE (curry only)

Ready in about 1 hour, plus marinating

700g skinless and boneless chicken thighs, cut into bite-size pieces

Juice of 1 lemon

200g fat-free natural yogurt

3 tbsp tikka curry powder

Quarter tsp crushed cardamom seeds (lightly crush the whole cardamom pods to extract the seeds)

Low-calorie cooking spray

1 onion, finely chopped

4 garlic cloves, crushed

4cm piece fresh root ginger, peeled and finely grated

1-2 tbsp medium curry powder

6 tbsp tomato pure

200g passata

200g fat-free natural fromage frais

Chopped fresh coriander leaves, to serve

Lime halves, to serve

For the pilau rice:

275g dried basmati rice, rinsed in cold water and drained

Half tsp turmeric

2 tbsp pilau rice seasoning

For the kachumber salad:

Half cucumber, diced

4 tomatoes, diced

1 small red onion, diced

Lemon juice, to taste

1 Put the chicken in a large, non-metallic mixing bowl. Whisk together the lemon juice, yogurt, tikka curry powder and cardamom seeds and season. Pour over the chicken, toss to coat well, then cover and marinate in the fridge for 3-4 hours, or overnight if you can.

2 Spray a wide, non-stick frying pan with low-calorie cooking spray and place over a medium heat. Add the onion, garlic, ginger and medium curry powder and stir-fry for 2-3 minutes. Stir in the tomato pure and passata. Bring to the boil, then reduce the heat to low and simmer for 12-15 minutes, stirring often.

3 Meanwhile, preheat your grill to medium-high. Divide the chicken pieces between 8 metal skewers and spray with low-calorie cooking spray. Grill for 12-15 minutes, turning occasionally, until cooked through and lightly charred at the edges.

4 While the chicken is cooking, put the rice, turmeric and pilau rice seasoning in a medium saucepan. Add 600ml water and bring to the boil. Cover tightly, reduce the heat to low and cook for 10-12 minutes. Remove from the heat and leave to stand, covered, for 8-10 minutes.

5 Mix together the kachumber ingredients with a pinch of salt, then set aside. Carefully remove the chicken from the skewers, then stir into the sauce. Remove from the heat and stir in the fromage frais. Fluff up the rice with a fork. Divide the rice and tikka masala between 4 bowls and sprinkle with the coriander. Serve with the kachumber and lime halves.

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About Slimming World

Take a step closer to the weight loss you want with the March/April issue of Slimming World magazine Featuring amazing real-life transformations, fabulous spring recipes, and expert advice on overcoming any hurdles holding you back from slimming success. Our 40+-page recipe collection means you don’t have to miss out on any of the dishes you love. Curry, kebabs, pizza, pasta, burgers, chips… nothing’s off the menu with our lighter versions of the nation’s takeaway faves. And you’ll fall head-over-heels for our heart-themed desserts – a dreamy end to a deliciously filling, slimming meal. Sometimes life knocks even our best-laid healthy-eating plans off course. Whether it’s stress, tiredness or just plain boredom, we show how you can identify your danger points and stay on track during tricky times. There are plenty of motivational real-life stories to inspire you, too. Meet cover star Jennifer, embracing an exciting new future after losing 9½st; married couple Andrew and Paula, who’ve lost a combined 14st 9lbs; and six more Slimming World members who are enjoying the health and wellbeing benefits of achieving their target weight. Plus: an exclusive seven-day menu plan; how to stop smoking and slim; and our pick of the season’s brightest styles – for your slimmest and best-ever spring!

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