HEALTHY CHICKEN TIKKA MASALA RECIPE RECIPES

Steps:

• Start by making the low-calorie base curry sauce. Heat the oil in a large pan and fry the onions for 5 minutes or until soft and fragrant, stirring well until evenly coated in the oil. Add all the ingredients up to and including the chopped tomatoes. Cover and simmer over a medium heat for 1 hour, stirring regularly. The vegetables will become soft and the stock should reduce by about half but this can vary. Add the spices and simmer for a further 5 minutes. Using a stick blender or worktop blender, blend until very smooth. Add in enough water to make the consistency of single cream. This will make more than you’ll need, and will keep in the fridge for three days – or portion and freeze for up to six months.
• To make the tandoori masala, heat a frying pan over a medium-high heat and add the coriander seeds, cumin seeds, black mustard seeds, cinnamon and mace. Toast, moving the spices around, until they are fragrant and warm to the touch, but not smoking.
• Cool slightly, then, using a spice grinder or pestle and mortar, grind to a fine powder. Add the remaining ingredients and blend well. This spice blend will keep for up to two months in an airtight container.
• Heat the rapeseed or coconut oil in a balti pan or frying pan over a medium-high heat. When hot, add the garlic and ginger paste, and sizzle for 30 seconds. Add the ground almonds and coconut flour, and fry for a further 20 seconds while stirring constantly. The pan will look quite dry as the almonds and coconut flour soak up the oil. Stir in the remaining spices, then add the tomato purée and the required amount of base sauce and tandoori masala.
• Increase the heat to high and allow the sauce to come to a rolling simmer. Stir in the chicken and simmer for 15 minutes or until cooked through. Reduce the heat to medium-high and stir in the sugar (if using). Now add the yogurt, 1 tbsp at a time. If using food colouring, stir it in now, then squeeze in the lemon juice and add the coriander. To finish, add the dried fenugreek leaves, rubbing the leaves between your fingers to help bring the flavour out. Top with the garam masala, season and garnish with coriander.

Steps:

• In a food processor, puree ginger, onion, and garlic to a paste. Add 1/4 cup of mixture to yogurt in a large bowl, reserving remainder. Season chicken with salt, pepper, and 1 teaspoon tandoori spice. Add to yogurt mixture; toss to combine. Let stand 30 minutes; meanwhile, preheat broiler.
• Transfer chicken to a broiler pan and broil until browning in spots, 5 to 6 minutes. Flip and brown on second side, 5 to 6 minutes more. Remove from broiler. (It won't be cooked through.)
• Heat a large straight-sided skillet over medium-high. Swirl in oil. Add reserved onion paste; cook until fragrant, about 2 minutes. Add remaining 2 teaspoons tandoori spice; cook 30 seconds. Stir in tomatoes, 1/2 cup water, and chicken. Bring to a boil, then reduce heat and simmer, covered, until chicken is tender, about 25 minutes. Use 2 forks to shred chicken into bite-size pieces. Season with salt and pepper; serve with naan, cucumbers, herbs, and more yogurt.