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Chicken Tikka Masala

Serves 4

INGREDIENTS:

  • 4 Chicken breasts - diced

Marinade

  • 4 tbsp low fat plain yoghurt
  • 2 tbsp lemon juice
  • 2 tbsp tandoori curry paste

Masala sauce

  • 1 tbsp oil
  • 2 onions – chopped
  • 3 garlic cloves – crushed
  • 1 inch piece fresh root ginger, grated
  • 2 tsp medium strength curry powder
  • 1 tsp mild chilli powder
  • 2 tbsp tomato puree
  • 2 tbsp lemon juice
  • 2 x 400g tin of tomatoes
  • 2 tbsp half fat crème fraiche

EQUIPMENT:

  • Chopping board
  • Sharp knives
  • Tablespoon
  • Teaspoon
  • Pyrex dish
  • Wooden spoon
  • Wok or non stick lidded frying pan
  • Measuring jug
  • Grater
  • Garlic crusher

METHOD:

  • Pre-heat oven to 220°C/425°F or gas marked 7
  • Mix together the marinade ingredients.
  • Put the chicken breast pieces into a dish
  • Pour the marinade and mix well
  • Cover the dish and put in the fridge for at least 20 minutes
  • Heat the oil in a  large frying pan or wok and add the onions and fry until soft
  • Add all the sauce ingredients except for the crème fraiche, together with 200ml (6 fl oz) water and heat gently until simmering, then cover and cook for about 20 minutes
  • Put the marinated chicken on a baking tray and place in oven for 15-20 minutes
  • Allow sauce to cool, add crème fraiche and stir, check chicken pieces are cooked then add to sauce
  • If desired garnish with fresh coriander and serve with rice

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Roweena Russell, E: roweena@hiwecanhelp.com , T: 079 57 57 6305
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