Рецепт Tandoori Tikka Masala
Порций: 4
Ингредиенты
- 675 gm chicken breast skinned and boned
- 2 Tbsp. lemon juice
- 3 Tbsp. lowfat yoghurt
- Â Â spices for marinade:
- 1Â 1/2 tsp paprika
- 1Â 1/2 tsp coriander
- 1Â 1/2 tsp cumin
- 1Â 1/2 tsp garlic pwdr
- 1Â 1/2 tsp ginger pwdr
- 1/2 tsp mango pwdr
- 1/4 tsp orange food colouring pwdr (optional)
- Â Â the sauce:
- 1 c. pureed onion
- 1 Tbsp. pureed garlic
- 1 Tbsp. pureed ginger
- 4 Tbsp. ghee or possibly vegetable oil
- 2 x tomatoes minced
- 1 Tbsp. tomato puree
- 1 Tbsp. tomato sauce
- 1 Tbsp. grnd abnond
- 3 Tbsp. double cream
- 2 Tbsp. fresh coriander minced
- Â Â salt
- Â Â grnd spices for paste:
- 2 tsp paprika
- 1 tsp garam masala
- 1/2 tsp coriander
- 1/2 tsp cumin
- 1/2 tsp chilli pwdr (optional)
- 2 tsp garlic pwdr (optional)
- Â Â whole spices:
- 1 tsp white cumin seeds
- 1 tsp black mustard seeds
Инструкции
- Cube chicken.
- Fold in a large bowl with the lemon juice and leave for 10 min.
- Meanwhile combine the marinade spies with the lowfat yoghurt then mix into the chicken.
- Cover the bowl and place it in a fridge for maximum 24 hrs to marinate.
- After which pre heat oven to 160C/325F/Gas 3. Place the chicken pcs on an oven tray ensuring they are well covered with the marinade paste (use it all) and bake for 20 min.
- During this baking make a paste of the grnd spices then heat the oil and fry the whole spices for 2 min then add the paste stir frying till ready (qv spice paste).
- Add in the onion garlic and ginger frying 2 min then add in the tomato (fresh puree and sauce) simmering for 5 more min.
- Add in the cream almond and fresh coriander and when warm the chicken pcs if possible straight from the oven with any liquid.
- Mix well and ensure it is warm (and the chicken is cooked).
- The sauce should be of a good consistency not too thin nor too thick (add in a little water if it is).
- Garnish with flaked almonds and fresh coriander.
- Can be reheated and frzn.
- Serves 4
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Nutrition Facts
Amount Per Serving | %DV |
---|---|
Serving Size 281g | |
Recipe makes 4 servings | |
Calories 334 | |
Calories from Fat 164 | 49% |
Total Fat 18.45g | 23% |
Saturated Fat 10.08g | 40% |
Trans Fat 0.03g | |
Cholesterol 105mg | 35% |
Sodium 131mg | 5% |
Potassium 736mg | 21% |
Total Carbs 15.56g | 4% |
Dietary Fiber 4.4g | 15% |
Sugars 5.69g | 4% |
Protein 28.94g | 46% |