Healthy Fakeaway series Chicken Tikka Dopiaza (serves 4)

Calories: 455 (Kcal) per portion including rice Protein: 41g Carbs: 50g Fats: 12g

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Method:

Step 2

1: Marinade the chicken in a bowl, along with rest of the Tikka ingredients. Leave to stand for an hour if you have time, but if not, these are good to go. Thread the chicken pieces onto a skewer, this will make 4, then place onto the rack and cook in your air fryer set at 200° for 14 minutes. Make sure the chicken reaches an internal temperature of at least 75c.

Step 3

2: To make the sauce, fry the finely diced onion in a pan along with the oil for 10-15 minutes until deep golden brown. Add the other onion, garlic and ginger paste, spices and fenugreek then cook for 2 minutes. Next in go the tomato purée and chopped tomatoes, bring up to a simmer then add in the cooked chicken tikka. Simmer over a medium heat for 10 minutes. Whilst you are cooking this stage, you can add a splash of water if the sauce reduces too much.

Step 4

3: Just before serving stir through the yoghurt, then garnish with some fresh coriander. Serve with a side of basmati rice.