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Chicken tikka masala with rice
Slimming World

Chicken tikka masala with rice

Posted giovedì 28 maggio 2015   |   1983 views   |   Health & Fitness   |   Comments (0) For anyone who loves a curry, this one’s particularly good with its tangy, creamy-tasting sauce

Serves 4
Ready in about 1 hour, plus overnight marinating time

4 tbsp tikka spice blend
Juice of 1 lime
200g fat-free natural yogurt
Salt and freshly ground black pepper
4 skinless chicken breast fillets, cut into bite-size pieces
1 red, 1 green and 1 yellow pepper, deseeded and cut into bite-size pieces
Low-calorie cooking spray
1 onion, finely chopped
4 garlic cloves, finely chopped
1 tsp finely grated fresh root ginger
1 red chilli, deseeded and finely chopped
8 tbsp tomato pur?e
200g passata with onions and garlic
1/4 tsp sweetener
300ml chicken stock
1 cinnamon stick
250g dried basmati rice
4 tbsp fat-free natural fromage frais
A small handful of finely chopped coriander, to garnish
Lime wedges, to serve
1 In a large bowl, mix half the tikka spice blend with the lime juice and the yogurt, and season. Add the chicken and peppers. Toss well, cover and marinate in the fridge overnight.

2 Spray a frying pan with low-calorie cooking spray and place over a medium-high heat. Add the onion and stir-fry for 5-6 minutes. Add the garlic, ginger, chilli and remaining tikka spice blend and stir-fry for 2-3 minutes. Stir in the tomato pur?e, passata, sweetener, stock and cinnamon stick, and bring to the boil. Then reduce the heat and cook gently for 20-25 minutes, stirring often.

3 Meanwhile, cook the basmati rice according to the packet instructions. Drain well.

4 Preheat your grill to medium-high and line the grill tray with foil. Thread the chicken and peppers onto 8 metal skewers. Spray lightly with low-calorie cooking spray and grill for 12-15 minutes, turning once or twice, or until the chicken is cooked through and the peppers are soft.

5 Remove the chicken and peppers from the skewers, stir into the sauce and then mix in the fromage frais. Remove the cinnamon stick. Garnish with coriander and serve with the rice and lime wedges.

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