Chicken Tikka Massala

Now this is a classic. This recipe will taste a little different to those you buy in shops or restaurants but still tastes great.

• Salt and freshly ground black pepper
• 4 skinless chicken breasts, cut into small chunks
• 250g dried basmati rice
• A large handful of fresh coriander, finely chopped
• 600g green beans, halved
• 2 tsp black mustard seeds
• 200g fat-free natural fromage frais
• Lime wedges, to serve
For the marinade
• 250g fat-free natural yogurt
• Juice of 1 lime
• 1 tbsp tandoori spice blend
• 2 cm piece fresh root ginger, peeled and finely grated
• 3 garlic cloves, finely chopped
For the sauce
• Low calorie cooking spray
• 1 garlic clove, finely chopped
• 1 red chilli, deseeded and finely chopped
• 1 tbsp tandoori spice blend
• 500g passata with onions and garlic
• 4 tbsp tomato purée
Tip: Have the full Friday-night curry experience and serve the chicken tikka masala with a ready to eat small poppadom (2½ Syns each).
1 Put the marinade ingredients in a large glass bowl, season with salt and stir. Add the chicken and mix to coat evenly. Cover and leave to marinate in the fridge for 4-6 hours, or overnight if time allows.
2 About 40 minutes before you want to eat, put the rice in a pan with 650 ml water and bring to the boil. Season well and stir in half the chopped coriander. Cover tightly, reduce the heat to low and simmer for 10-12 minutes. Remove from the heat and leave to stand undisturbed for 10-15 minutes.
3 Meanwhile make the sauce. Spray a large, heavy-based frying pan with low calorie cooking spray and cook the garlic, chilli and tandoori spices over a medium heat for 30-40 seconds. Stir in the passata and tomato purée, reduce the heat to low and simmer for 20-25 minutes or until the sauce has thickened.
4 Preheat your grill to high. Thread the chicken onto metal skewers and grill for 5 minutes on each side, or until cooked through. Discard the marinade.
5 Meanwhile boil the beans for 2-4 minutes. Drain well. Place a frying pan sprayed with low calorie cooking spray over a high heat, add the mustard seeds and beans and stir-fry for 2-3 minutes or until fragrant. Season well.
6 Remove the cooked chicken pieces from the skewers and add to the sauce. Simmer for 6-8 minutes, then remove from the heat and stir in the fromage frais. Garnish the chicken tikka masala and rice with the remaining coriander, and serve with the beans and the lime wedges for squeezing over.


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