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Thread: syn free tikka masala recipe ??

  1. #1
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    syn free tikka masala recipe ??

    Anyone?? x
    Joined SW online 14/4/14

    Previous loss of 5st with SW and YSOTY finalist 2009

    Now back to re loose the weight for my beautiful little family.



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    4 tbsp tikka powder
    200g pot of FF natural yogurt
    salt/pepper
    700g skinless chicken, diced
    fry light
    1 onion
    4 garlic cloves
    1 red chilli
    1 tsp ground chilli
    2 tbsp passata
    1 tsp sweetener
    5 tbsp FF fromage frais
    300g long grain rice


    Mix half the tikka with the yogurt and add salt/pepper and add chicken.

    Fry the onion until soft, then add garlic, chilli, ginger and the other half of the tikka powder and fry for a few minutes. Stir in the passata, sweetener and 200 mls water and bring to the boil. Reduce to simmer and add fromage frais. Cokk for 15-20 mins.

    Cook the rice.

    Preheat the grill, and place the marinated chicken on a non stick baking tray, and grill for 15 mins, turning once. Then add to the sauce.
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  3. #3
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    Is that recipe syn free though? Is the chicken a HEXB?

    Im going to make this today i think, thank you x

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    Well I do EE so chicken is free, but on green you can have 113g of chicken (raw weight) or you could use quorn pieces. So yes, it is syn free if you have the chicken as a HEB or use quorn.

    I also add extra veg to mine to bulk it up.
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    Chicken Tikka Masala
    Syns per Serving | Original – Syn Free
    Servings | 4

    Ingredients
    -675gm (1½lb) chicken breasts, skinned
    -3tbsp tandoori spice powder
    -113ml (4fl oz) very low fat natural yoghurt
    -Fry Light
    -1 onion, chopped
    -1 garlic clove, crushed
    -1 green chilli,seeded and chopped
    -2.5cm (1in) piece root ginger, grated
    -1tbsp tomato puree (½ Syn)
    -250ml (8fl oz) water
    -1tbsp lemon juice
    -fresh coriander sprigs, very low fat natural yoghurt & toasted cumin seeds, to garnish



    Method
    1. Remove any visible fat from the chicken and cut the meat into 2.5cm / 1in cubes. Put 2tbsp of the tandoori powder and 4tbsp of the yoghurt into a bowl. Add the chicken and leave to marinate for 20 minutes.

    2. For the tikka sauce, heat a heavy-based pan sprayed with Fry Light and fry the onion, garlic, chilli and ginger for 5 minutes. Add the remaining tandoori powder and fry for 2 minutes. Add the tomato puree and water, bring to the boil & simmer for 15 minutes.

    3. Meanwhile, thread the chicken pieces on to wooden kebab skewers. Preheat the grill.

    4. Spray the chicken pieces with Fry Light and grill under a medium grill for 15 minutes, turning the skewers occasionally.

    5. Put the tikka sauce into a food processor or blender and process until smooth. Return to the pan.

    6. Add the remaining yoghurt and lemon juice, remove the grilled chicken pieces from the skewers and add to the saucepan, then simmer for five minutes. Garnish with fresh coriander, yoghurt & toasted cumin seeds & serve.

    Note: You can make your own tandoori spice powder by mixing together equal quantities of medium-strength curry powder, turmeric & chilli powder.

    I made it last friday and it was lush! making it again tomorrow night )
    Hula Girl and fullprice like this.

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    I can't wait to try this out , it's gona go down a storm
    25/5/13 got the date, now to loose that weight

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    Oh my god it tastes amazing !!!
    25/5/13 got the date, now to loose that weight

  8. #8
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    I made mummy-Helen's recipe last night and it was amazing!!
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  9. #9
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    Pete’s Chicken Tikka Masala-2


    Serves 2

    Ingredients

    ½ tsp turmeric
    ½ tsp cumin
    ½ tsp coriander
    1 onion, finely chopped (s) (sff)
    1 tsp paprika
    1 tsp garlic salt
    1 cm ginger, peeled & grated
    1tbsp lemon juice (ss) (sff)
    1tbsp tomato puree (s) (sff)
    1 tbsp. sweetener
    2 garlic cloves (sff)
    2tbsp “Tikka Masala Mix”
    100g boiled rice (ff)
    150mL Greek 0% fat free Yoghurt
    250g Chicken pieces cut into 5cm chunks (s) (ff)
    400g chopped tomatoes (s) (sff)

    Tikka Masala Mix
    ½ tsp turmeric
    ½ tsp coriander
    ½ tsp cumin
    ½ tsp garlic salt
    ½ tsp cayenne pepper
    1tsp black pepper

    Method

    In a bowl, mix the yogurt, saving 2tbsp, tomato puree, ginger, garlic, Tikka masala & lemon juice, mix well.
    Place the cut chicken in a mixing bowl and add the paste, mix together to coat the chicken, cover, leave in the fridge to marinate for between 2 hours -24 hours.

    In a deep Frying pan, sprayed with Fry Light, cook the onion, ginger & garlic until soft, add the paprika, garlic salt, cumin, turmeric, coriander, cook for 1 min add the chicken & marinade, cook for 5 mins then add the tomato, tomato puree & sweetener & simmer for 20 mins until the chicken is cooked and the sauce has reduced. Turn the heat off, wait for it to cool slightly then add 2tbsp of yogurt.
    Serve with boiled rice.

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  10. #10
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    Quote Originally Posted by Mummy_Helen View Post
    4 tbsp tikka powder
    200g pot of FF natural yogurt
    salt/pepper
    700g skinless chicken, diced
    fry light
    1 onion
    4 garlic cloves
    1 red chilli
    1 tsp ground chilli
    2 tbsp passata
    1 tsp sweetener
    5 tbsp FF fromage frais
    300g long grain rice


    Mix half the tikka with the yogurt and add salt/pepper and add chicken.

    Fry the onion until soft, then add garlic, chilli, ginger and the other half of the tikka powder and fry for a few minutes. Stir in the passata, sweetener and 200 mls water and bring to the boil. Reduce to simmer and add fromage frais. Cokk for 15-20 mins.

    Cook the rice.

    Preheat the grill, and place the marinated chicken on a non stick baking tray, and grill for 15 mins, turning once. Then add to the sauce.



    I'm going to make this with quorn for my dinner tonight and have it with sw chips and salad I think.
    It's not a diet, it's a lifestyle choice











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  11. #11
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    Quorn Tikka Marsala was a success!!! A used hot chilli so it was a tad spicey for my liking. OH loved it!! Big thumbs up


    Thank you for the recipe!
    It's not a diet, it's a lifestyle choice











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    MMMMMMM I'm cooking this tomorrow!!

    Quote Originally Posted by Mummy_Helen View Post
    4 tbsp tikka powder
    200g pot of FF natural yogurt
    salt/pepper
    700g skinless chicken, diced
    fry light
    1 onion
    4 garlic cloves
    1 red chilli
    1 tsp ground chilli
    2 tbsp passata
    1 tsp sweetener
    5 tbsp FF fromage frais
    300g long grain rice


    Mix half the tikka with the yogurt and add salt/pepper and add chicken.

    Fry the onion until soft, then add garlic, chilli, ginger and the other half of the tikka powder and fry for a few minutes. Stir in the passata, sweetener and 200 mls water and bring to the boil. Reduce to simmer and add fromage frais. Cokk for 15-20 mins.

    Cook the rice.

    Preheat the grill, and place the marinated chicken on a non stick baking tray, and grill for 15 mins, turning once. Then add to the sauce.


    Do you think I could add chick peas to this? )))
    Last edited by Moonbeam66 : 6th February, 2014 at 04:21 PM Reason: couldn't see it!

  13. #13
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    This looks lovely x

  14. #14
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    Will definetly be giving this a go sounds lush! Xxx



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    Quote Originally Posted by Mummy_Helen View Post
    4 tbsp tikka powder
    200g pot of FF natural yogurt
    salt/pepper
    700g skinless chicken, diced
    fry light
    1 onion
    4 garlic cloves
    1 red chilli
    1 tsp ground chilli
    2 tbsp passata
    1 tsp sweetener
    5 tbsp FF fromage frais
    300g long grain rice


    Mix half the tikka with the yogurt and add salt/pepper and add chicken.

    Fry the onion until soft, then add garlic, chilli, ginger and the other half of the tikka powder and fry for a few minutes. Stir in the passata, sweetener and 200 mls water and bring to the boil. Reduce to simmer and add fromage frais. Cokk for 15-20 mins.

    Cook the rice.

    Preheat the grill, and place the marinated chicken on a non stick baking tray, and grill for 15 mins, turning once. Then add to the sauce.

    OMG!!!!! It was incredibly gorgeous. Hubby said it was better than a takeaway!!! :0 I used Tandoori Mix not Tikka because that's what I had in, and I used hot red chillis that blew us away, but it was really , really lovely!!!! Thankyou Mummy_Helen XXXXX
    Julia

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