https://www.lifestylefood.com.au/recipes/6518/light-tikka-masala

LifestyleFOOD.com.au

Here's a light and tasty tikka you can make yourself. Take it away...

Ingredients

  • 800g cubed chicken breast

  • A pinch of salt'

  • For the marinade

  • 100ml fat free natural yoghurt

  • Juice 1 lime

  • 2 cloves crushed garlic

  • 25mm piece ginger, finely chopped

  • 15g ground coriander

  • 5g ground cumin

  • 5g ground garam masala

  • 5g paprika

  • juice 1 lemon

  • For the sauce

  • 1 onion

  • 5 cloves garlic

  • 3-5 red chillies

  • 5mls peanut oil

  • 40mm piece ginger

  • 5 plum tomatoes

  • Bunch coriander

  • 15g ground coriander

  • 10g ground cumin

  • 5g paprika

  • 10g ground fenugreek

  • 5g garam masala

  • Pinch of salt

  • 50ml fat free natural yoghurt

  • 150ml skimmed milk

  • Coriander to garnish

Method

  • 1.

    Cut the chicken into chunks, add salt. Griddle on a hot griddle pan until striped on each side.

  • 2.

    Combine the marinade ingredients, coat the chicken well, thread onto wooden skewer, cover and chill for 2 hours. Place the chicken skewers under a hot grill, baste with the lemon, and turn when golden, grill for 8 minutes.

  • 3.

    Next make the sauce, blend the onion, garlic and chilli until smooth. Pop these into a pan over a low heat and cook for about 7 minutes. Meanwhile put the peanut oil, ginger, tomatoes and coriander in the processor and blend until smooth. Add the tomato mix to the pan, and cook for 15 minutes, until most of the liquid evaporates.

  • 4.

    Stir in the coriander, cumin, paprika, fenugreek, garam masala and salt. Carefully stir in the yoghurt to avoid curdling. Finally add the milk, crank the heat right up and bring to the boil. Simmer then for 5 minutes. To serve, lay 2 skewers of tikka on a plate, spoon over some sauce, garnish with coriander leaves and serve with rice.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 532kj
  • Fat Total 25g
  • Saturated Fat 6g
  • Protein 50g
  • Carbohydrate 32g
  • Sugar 10g
  • Sodium 337mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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