Fast food without the guilt!
ingredients
4 x 140g skinless chicken breasts, cut into chunks
Juice of 1 lime
140g fat free natural yogurt
1-2 drops of red food colouring (optional)
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie cooking spray
1 onion, peeled and grated
4 garlic cloves, peeled and crushed
2.5cm piece root ginger, grated
1 red chilli, deseeded and chopped
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
5 tbsp fat free natural fromage frais
Boiled rice and vegetables such as carrots and cabbage, to serve
method
Place the chicken in a bowl. Mix the lime juice with the yogurt, food colouring, if using, and 3 tbsp of the tikka curry powder. Season and pour over chicken. Toss to coat the chicken, cover and marinate in the fridge for 2-3 hours (or overnight if time permits).
Heat a frying pan sprayed with low calorie cooking spray. Add the onion and fry for 5-6 minutes. Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat and simmer for 12-15 minutes stirring often.
Meanwhile, thread the chicken onto eight metal skewers, spray with low calorie cooking spray and grill under a medium heat for 12-15 minutes, turning once or twice, until cooked through. Remove the chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and keep warm.
Delicious served with boiled rice and vegetables of your choice.
ingredients
4 x 140g skinless chicken breasts, cut into chunks
Juice of 1 lime
140g fat free natural yogurt
1-2 drops of red food colouring (optional)
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie cooking spray
1 onion, peeled and grated
4 garlic cloves, peeled and crushed
2.5cm piece root ginger, grated
1 red chilli, deseeded and chopped
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
5 tbsp fat free natural fromage frais
Boiled rice and vegetables such as carrots and cabbage, to serve
method
Place the chicken in a bowl. Mix the lime juice with the yogurt, food colouring, if using, and 3 tbsp of the tikka curry powder. Season and pour over chicken. Toss to coat the chicken, cover and marinate in the fridge for 2-3 hours (or overnight if time permits).
Heat a frying pan sprayed with low calorie cooking spray. Add the onion and fry for 5-6 minutes. Add the garlic, ginger, red chilli, cinnamon, cumin and remaining curry powder and fry for 2-3 minutes. Stir in the tomato purée and 250ml of water. Bring to the boil, reduce the heat and simmer for 12-15 minutes stirring often.
Meanwhile, thread the chicken onto eight metal skewers, spray with low calorie cooking spray and grill under a medium heat for 12-15 minutes, turning once or twice, until cooked through. Remove the chicken from the skewers and stir into the sauce. Take the sauce off the heat, stir in the fromage frais and keep warm.
Delicious served with boiled rice and vegetables of your choice.
