Healthy Tikka

Monday is Recipe Day. One for now and one for later!

Chicken Tikka
Serves 4
Time: 30m

500-600g chicken
4 tbsp Tikka Powder [or to taste]
200g low fat natural yogurt
1 Onion
4 Cloves Garlic
1 Red Chilli
tsp Ground Ginger
2 tbsp tomato puree
tsp sugar [or sweetener]
6 tbsp low fat fromage frais

1 Chop up your chicken, I go for 2" cubes or so, put in a bowl. Add half the tikka powder and the yogurt, salt and pepper to taste. Mix well and set aside.

2 Chop finely the garlic, onion and chilli, remembering to de-seed. Fry in lightly oiled pan for four minutes or so, try not to blacken. Add remaining tikka powder and fry for 1-2 minutes. Add tomato puree, sugar/sweetener and around 250ml water. Bring to the boil.

3 Add fromage frais and simmer gently for 15 minutes, stirring often. Meanwhile grill chicken on an oiled rack for around 15mins, turning occasionally.

4 Combine the chicken with the sauce and serve with brown rice or whatever you fancy.

James