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    You are in: Home / Recipes / Low-Fat Chicken Tikka Masala With Fragrant Rice Recipe
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    Low-Fat Chicken Tikka Masala With Fragrant Rice

    Total Time:

    Prep Time:

    Cook Time:

    12 hrs 55 mins

    12 hrs

    55 mins

    megsmaw's Note:

    What is generally considered to be the most popular of curries is also one of the most calorific. By simply removing the ghee (clarified butter) and swapping the cream for coconut milk, we get a lighter, tastier version. This dish requires a little forethought because you need to marinate the meat, but it's worth it for the result.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      To make the marinade, mix 1 tablespoon of curry paste, yoghurt, chicken and salt together, cover and leave overnight in the fridge to absorb all the delicious flavours.
    2. 2
      Preheat a conventional oven to 220ºC or a fan-assisted one to 200ºC.
    3. 3
      Wipe the marinade off the chicken and place, piece by piece, onto a baking tray. Bake for 10 minutes or until slightly charred, but not cooked through.
    4. 4
      You are just trying to get some colour here because the chicken will finish cooking in the curry sauce. Set the tikka chicken aside while you make the sauce.
    5. 5
      Heat 1 tablespoon of the curry paste in a saucepan. Add the onion and sweat slowly over a low heat for five to eight minutes or until the onion is translucent and soft.
    6. 6
      It is important to take the time to do this slowly because the onion will then release its natural sugars, producing a sweeter dish, but be careful not to do this over too high a heat because the curry paste will burn.
    7. 7
      Add the tomato sauce (passatta) and coconut milk and bring to the boil. Turn down the heat and add the tikka chicken.
    8. 8
      Cook over a low heat for five minutes or until the chicken is cooked through. Finish by stirring through the yoghurt and coriander.
    9. 9
      To make the fragrant rice, add the rice, a pinch of salt and the aromatics to a pan and cover with enough water to come 1cm over the top of the rice.
    10. 10
      Bring to the boil and simmer for eight minutes, covered.
    11. 11
      The rice should have absorbed almost all of the water, but still be a bit wet.
    12. 12
      Remove from the heat and leave to absorb the remaining water for 10 minutes, covered. Remove the cinnamon stick before serving with the curry.

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    Nutritional Facts for Low-Fat Chicken Tikka Masala With Fragrant Rice

    Serving Size: 1 (407 g)

    Servings Per Recipe: 2

    Amount Per Serving
    % Daily Value
    Calories 500.8
     
    Calories from Fat 142
    28%
    Total Fat 15.7 g
    24%
    Saturated Fat 4.2 g
    21%
    Cholesterol 92.8 mg
    30%
    Sodium 766.7 mg
    31%
    Total Carbohydrate 52.7 g
    17%
    Dietary Fiber 4.1 g
    16%
    Sugars 7.0 g
    28%
    Protein 36.4 g
    72%

    The following items or measurements are not included:

    Greek yogurt

    light coconut milk

    Greek yogurt

    curry leaves

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