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Healthy chicken tikka masala

Healthy chicken tikka masala

What you'll need
  • 1 lbs boneless chicken breasts, diced
  • 3 tbsp ground cumin
  • 3 tbsp paprika
  • 2 tbsp ground coriander seeds
  • 2 tsp ground turmeric
  • 1 tsp cayenne pepper
  • 12 cloves garlic, minced
  • 3 tbsp fresh ginger, grated
  • 675ml Greek yogurt - 450ml for marinade and 225ml for later, for the sauce
  • 170ml lemon juice
  • Some salt
  • 4 tbsp butter
  • 1 large onion, thinly sliced
  • 1 can whole peeled tomatoes, mashed
  • Some coriander, chopped
Cooking directions

Combine cumin, paprika, coriander, tumeric and cayenne in a small bowl, and mix well. Set aside a little of the spice mix.


Combine the rest of the spice mix with your garlic, ginger, 450ml of yoghurt, lemon juice and salt in a large bowl, and combine until well-blended.


Pour the marinade all over your chicken pieces, and make sure they're fully coated.


Refrigerate and marinade for four hours, turning on occasion.


Meanwhile, melt your butter over the hob. Throw in your onions in it, and cook until they're dark (this should take about ten minutes).


Throw in the spices you set aside, and cook until fragrant - this should take between 30 seconds and a minute to achieve.


Add tomatoes and most of the cilantro, stirring frequently.


Simmer for 15 minutes, then puree using a blender, or by stirring vigorously.


Stir in the lemon juice, and put to the side.


Now, back to the chicken! To cook over the grill, wipe the excess marinade off your chicken and place over the main source of heat, flesh-side down. Grill without moving until the chicken is charred, which should take between 5 - 7 minutes. Then, flip it and cook the other side, until that, too, is charred.


Transfer your chicken chunks into your sauce mix, and put in a saucepan over the hob. Cook, stirring frequently, until the chicken is thoroughly cooked through (which should take about 15 - 20 minutes).


Serve immediately with rice or naan!

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