2 skinless chicken breasts
1 tablespoon lemon juice
For the marinade
250ml (1 cup) non fat plain yogurt
4 cloves garlic – chopped or 2 tsp dried garlic granules
1 inch ginger – fine chopped – the peel can be left on
1 small pinch salt
1 teaspoon cumin powder
2 tablespoons chopped coriander
For the sauce
1 large onion – finely chopped
1 can chopped tomatoes
1 teaspoon ground pepper
salt to taste
1 tsp turmeric
1 tsp garam masala
1 tsp sweetener (takes the sharpness out of the tomatoes)
Cut the chicken into one inch pieces (tikka)
Place the chicken tikka in a bowl with the lemon juice over the meat.
Now make the marinade. I don't like it too hot and spicy so i don't put chili into it, but if you do like it hot put a chopped chili into the sauce .
Blend all the marinade ingredients together . Pour over the chicken pieces and allow to marinade for four to 24 hours.
Preheat your oven to its highest setting.
Scrape as much of the the marinade from the chicken pieces that you can and reserve for the sauce.
Place the chicken pieces on a tray in the oven and cook for about 30 minutes check after 15 mins as while the chicken is cooking quite a lot of water comes off of it probably from the marinade , just pour that off, The edges of the meat may blacken a little. (That is good it looks more like the dish in an indian restaurant)
While the chicken is cooking ,
over a low heat in a non stick frying pan or spritz lightly with cooking spray add the chopped onions and fry very slowly until lightly caramelised and translucent.
Now add the chopped tomatoes, sweetener, turmeric, pepper and garam masala and bring to a simmer for about 10-15 minutes until the liquid from the tomatoes has reduced and thickened slightly. The aroma in your kitchen will be very nice about now.
When the sauce if simmering, add the reserved marinade and simmer gently for at least five minutes. ( try not to boil it as the yoghurt could curdle, still edible but not so pretty)
when cooked you can either leave the sauce as it is or blend it with a hand blender to a creamy sauce,
Just before serving, add the cooked chicken pieces.
serve on a bed of dukan friendly ' rice' ( cauliflower pulsed in food processor until it is in small rice like pieces then just gently steamed or cooked in a little water until al dente) or any other allowed veg you like, sprinkle a little chopped coriander on the top
and Enjoy
1 tablespoon lemon juice
For the marinade
250ml (1 cup) non fat plain yogurt
4 cloves garlic – chopped or 2 tsp dried garlic granules
1 inch ginger – fine chopped – the peel can be left on
1 small pinch salt
1 teaspoon cumin powder
2 tablespoons chopped coriander
For the sauce
1 large onion – finely chopped
1 can chopped tomatoes
1 teaspoon ground pepper
salt to taste
1 tsp turmeric
1 tsp garam masala
1 tsp sweetener (takes the sharpness out of the tomatoes)
Cut the chicken into one inch pieces (tikka)
Place the chicken tikka in a bowl with the lemon juice over the meat.
Now make the marinade. I don't like it too hot and spicy so i don't put chili into it, but if you do like it hot put a chopped chili into the sauce .
Blend all the marinade ingredients together . Pour over the chicken pieces and allow to marinade for four to 24 hours.
Preheat your oven to its highest setting.
Scrape as much of the the marinade from the chicken pieces that you can and reserve for the sauce.
Place the chicken pieces on a tray in the oven and cook for about 30 minutes check after 15 mins as while the chicken is cooking quite a lot of water comes off of it probably from the marinade , just pour that off, The edges of the meat may blacken a little. (That is good it looks more like the dish in an indian restaurant)
While the chicken is cooking ,
over a low heat in a non stick frying pan or spritz lightly with cooking spray add the chopped onions and fry very slowly until lightly caramelised and translucent.
Now add the chopped tomatoes, sweetener, turmeric, pepper and garam masala and bring to a simmer for about 10-15 minutes until the liquid from the tomatoes has reduced and thickened slightly. The aroma in your kitchen will be very nice about now.
When the sauce if simmering, add the reserved marinade and simmer gently for at least five minutes. ( try not to boil it as the yoghurt could curdle, still edible but not so pretty)
when cooked you can either leave the sauce as it is or blend it with a hand blender to a creamy sauce,
Just before serving, add the cooked chicken pieces.
serve on a bed of dukan friendly ' rice' ( cauliflower pulsed in food processor until it is in small rice like pieces then just gently steamed or cooked in a little water until al dente) or any other allowed veg you like, sprinkle a little chopped coriander on the top
and Enjoy
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