1/2 syn on EE
4 TBSP tikka powder
200g pot fat free natural yogurt
salt and freshly ground pepper
700g/1lb 8oz skinless and boneless chicken breast or thigh cut into bite size pieces
low cal cooking spray
1 onion peeled and grated
4 garlic cloves, peeled and crushed
1 red chillo chopped and deseeded
1 tsp group ginger
2 tbsp tomato puree (1 syn)
1 tsp artificial sweetner
5 tbsp fat free natural fromage frais
300g/10.5 oz dried long-grain rice
a handful of coriander, chopped
1: Mix half of the tikka powder with the yoghurt and season well. Place the chicken in a bowl and pour over the tikka yogurt and combine. set aside
2: spray a non-stick pan with low cal cooking spray and fry the onion for 5-6 mins. Add the garlic, chilli, ginger and remaining tikka powder and fry for 2-3 mins. Stir in the tom puree, sweetner and 250ml/8.5 oz of water and bring to the boil. Reduce the heat add the fromage frais and simmer for 12-15 mins, stirring often.
3: Cook the rice according to the packet, drain and keep warm.
4: meanwhile preheat the grill to medium, place the chicken on a grill rack, spray with fry light and grill for 15 mins, turning occasionally until cooked, add the chicken to the sauce.
5: serve sprinkled with coriander, with a tomato salad (sliced tomatoes, mint leaves, chilli power and lemon juice)
I really fancy curry now
