Pea Chicken Tikka Masala
Serves 4
Ingredients
- 4 chicken breasts, skinless and boneless
- 2 tbsp low-fat natural yoghurt
- 4 tbsp tandoori paste
- 3 tbsp vegetable oil
- 1 cinnamon stick
- 6 cardamom pods
- 1 large onion, peeled and finely chopped
- 3cm piece of ginger, peeled and grated
- 2 garlic cloves, peeled and crushed
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp turmeric
- ½ fresh red chilli, deseeded
- 2 x 400g cans chopped tomatoes
- 1 tbsp tomato puree
- 150ml chicken stock
- 2 tsp garam masala
- ½ lemon, juice
- 250g frozen peas
- Sea salt and black pepper
- Handful chopped coriander, to garnish
- 4tbsp low-fat natural yoghurt, to serve
Method:
Cut the chicken into chunks and mix with the yoghurt and tandoori paste, leave to marinate for a couple of hours, stirring occasionally.
Heat the oil in a deep pan, when hot, add the cinnamon, cardamom and onion, fry gently for 5 minutes until the onions are soft and beginning to turn brown, add the ginger, garlic, cumin, coriander, chilli and turmeric and cook for 1 minute.
Once the spices have cooked, add the chicken with marinade, fry for 4 minutes then add the chopped tomatoes, tomato puree, chicken stock, garam masala, lemon juice and peas. Stir well and season with sea salt and black pepper. Simmer on a low heat for about 10 minutes or until the chicken is cooked.
Serve with rice or naan bread and garnish with freshly chopped coriander and a dollop of natural yoghurt.
