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.
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(Serves 4)

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