Chicken Tikka Masala

Per Serving 427 Calories 11.5 g Carbs Half a Naan =184 calories Half a pack wholegrain rice =192 calories Tika with Rice and Half a Naan Calories = 803 Carbs = 82.6g Fat = 35.1g Protein = 41.2g Salt = 4.4g Chicken Tika with half a packet of Wholemeal rice 619 Calories, 49.3 carbs, 32.11 Fat, 36.26g Protein, Salt 3.93g

Unbalanced

% Daily Values based on a 2,000 calorie diet

Step 1

Combine the curry paste, yoghurt and 2 generous pinches of sea salt in a bowl. Add the chicken and mix until well coated. Cover and leave to marinate in the fridge for at least 1 hour, preferably longer or even overnight.

Step 2

Fifteen minutes before you are ready to serve, make the sauce. Heat the oil in a large non stick saucepan over a medium heat. Stir in the garlic, ginger and curry paste and cook for 2 minutes. Pour 300ml of water into the pan, stir in the tomato puree and bring to a simmer, use a hand blender to blitz the sauce. Set aside.

Step 3

Heat the remaining oil in a large non stick frying pan over a medium high heat and fry the marinated chicken for 3 minutes or until lightly browned, turning regularly.

Step 4

Add the prepared sauce to the pan and bring to a simmer. Cook for 3-4 minutes or until the chicken is thoroughly cooked, stirring constantly. Add a splash of water if the sauce thickens too much.

Step 5

Sprinkle with the chopped chilli if using.