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.