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Indian Tikka Chicken by Annette Sym

SERVES: 4

RECIPE FROM SYMPLY TOO GOOD TO BE TRUE BOOK 6

500g skinless chicken breasts

1 onion

cooking spray

1 teaspoon crushed ginger (in jar)

1 teaspoon crushed garlic (in jar)

4 tablespoons Tikka Masala curry paste

1 teaspoon salt-reduced chicken stock powder

1 x 400g can no-added-salt chopped tomatoes

1 x 375ml can evaporated light milk

1 teaspoon cornflour

1 teaspoon coconut essence

½ cup (10g) fresh coriander leaves

Cut chicken into bite sized pieces. Peel and cut onion into quarters then slice. Generously spray a non-stick frypan with cooking spray and sauté chicken, ginger and garlic for 3 minutes. Add onion and toss with chicken cooking for a further 2 minutes. Coat chicken with Tikka Masala paste then add stock powder and canned tomatoes. Combine well. Once boiled, reduce to a slow boil until chicken is cooked through. Mix evaporated milk with cornflour and essence. Add to pan with coriander leaves and mix well. Once sauce has boiled, serve.

Variation:

Replace chicken with lean rump steak, lamb leg steak or firm tofu.

Suitable to be frozen for 2-3 weeks.

Note from Annette

Indian food is traditionally very high in saturated fat so you will rarely see me in an Indian restaurant. Having said this, I love the flavours of Indian cuisine and instead enjoy recipes like this at home. I serve this curry with Basmati rice and a side salad. It is one of my top 10 favourite meals.

Dietitian’s Tip

A fantastic way to have a smooth, coconut milk flavor, without the saturated fat, and an ideal way to achieve heart health. Annette has been very clever in using coconut essence with evaporated skim milk.