Chicken tikka masala

Following a Low-carb High-fat (LCHF) diet in summer when you truly feel like steak and a leafy salad isn’t too hard, but winter brings on a yen for comfort foods reflector. Don’t panic! There are plenty of warm, delicious recipes that are on-plan, like this Chicken Tikka Masala – enjoy.

Preparation & Cooking time – 60 minutes.

Ingredients

Chicken

  • 250ml (1 cup) extra-thick yoghurt
  • 15ml (1T) grated fresh ginger
  • 3 cloves of garlic, minced
  • Salt and black pepper
  • 500g skinless and boneless thighs

Sauce

  • 45ml (3T) butter
  • 10ml (2t) olive oil
  • 2 cloves of garlic, minced
  • 22ml (1.5 T) minced ginger
  • 1 red chilli – minced without the seeds
  • 30ml (2T) tomato paste
  • 10ml (2t) paprika
  • 5ml (1t) garam masala
  • 7 Roma tomatoes, diced, or 400g tin of chopped tomatoes
  • 7 ml (1.5t) salt
  • 500ml (2c) water
  • 125ml cream
  • 1 handful fresh coriander, roughly chopped

Putting It All Together

  • Mix together the yoghurt, ginger and garlic. Season with salt and pepper. Add the chicken and marinate for 30 minutes.
  • Put the butter and oil in a saucepan over medium heat. Add the garlic, ginger and chilli, and fry lightly until golden.
  • Add the tomato paste and cook until darkened – about 3 minutes. Add the paprika and garam masala and fry for another minute. Add the tomatoes, salt and water. Bring up to a boil, then turn down and simmer gently for 20 minutes. Then take the pot off the heat and allow it to cool for 5 minutes.
  • Preheat the grill and cover a baking sheet with foil.
  • Take the chicken out of the marinade and arrange the pieces on the baking sheet. Grill for about 5 minutes on each side, or until browned and cooked all the way through.
  • Puree the sauce in a blender and pour back into the saucepan. Bring it to the boil and add the chicken pieces – reduce the heat right down and simmer, covered, for 10 minutes. Add the cream and chopped coriander just before serving.
Read  Smoked chicken, broccoli and blue cheese salad

(Serves 4)

Source: You Magazine Low-Carb on a Budget insert – Tim Noakes recipes developed by Jonno Proudfoot and David Grier