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Chicken Tikka Masala 200 calories 3.4g fat

G: 10st10lb
#1
Serves 4 and is absolutely delicious.

4 skinless chicken breasts cut into chunks
1 tsp of smoked paprika
2 garlic cloves crushed
ground black pepper
2 red onions (ordinary ones will do too)
2cm piece fresh ginger chopped
1 tsp cumin seeds (or used ground)
1 tsp tumeric
1 tsp garam masala
1 small red chilli chopped (deseeded if you prefer a milder taste)
1-2 tsp vegetable stock powder or 2 stock cubes crumbled
1 400g canned chopped tomatoes blended down but leave some chunks, you don't want just a smooth liquid)
2 tbsp 3% natural Greek yogurt
fresh coriander to serve.

Preheat a non stick frying pan and dry fry the onions until soft lightly browned.
Add all the spices and cook for 2 mins.
Add the chicken and cook for 2 - 3 mins stirring to coat with the onion and spice mix.
Add the tomatoes and the stock powder/cubes.
Bring to the boil then simmer with a lid on for 20 mins.
Take the pan off the heat and stir to release some of the heat before adding the yogurt (it may split if the chicken mix is too hot).
Stir through and return to the heat for a 1 mins to heat back up without letting it bubble.
Serve sprinkled with the coriander.

Serve with rice (count extra calories) and salad.
 
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melissa87

Full Member
S: 14st11lb C: 13st5lb G: 10st0lb Loss: 1st6lb(9.66%)
#2
I had this last night with OH, was absoloutly yummy! I marinaded the chicken with the spices, onion, garlic and ginger for about 6 hours, chucked it in a pan until it was cooked and then added the tomatoes, simmered for 20 mins then added the greek yoghurt! Was lush! The recipe says serves 4 but I used the same amount for 2 of us and was a nice big portion!

Thanks again for the recipe charlottegrace1
 

metrognome

is getting better at it
S: 17st10lb C: 15st3lb G: 9st0lb BMI: 41.6 Loss: 2st7lb(14.11%)
#4
i think i am going to try this sometime this week i keep looking at it
 


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