HEALTHY CHICKEN TIKKA MASALA

• porsi: Serves 4-6

Bahan-bahan

For the tikka masa/a spice mix:

1 tbsp turmeric

2 tsp garam masala

2 tsp cumin

2 tsp coriander

½ tsp cayenne pepper

¼ tsp cinnamon

200g Greek yoghurt

For the marinade:

4 chicken fillets, chopped

½ tsp salt

4 garlic cloves, crushed

1 tbsp ginger, grated

1 tbsp lemon juice

For the curry:

2 tbsp butter

1 onion, diced

2 x 400g tins of tomatoes

250mI chicken stock

1 red pepper, deseeded and sliced

200g green beans, trimmed

Salt and black pepper

60ml cream

To serve:

Basmati rice, cooked

Fresh coriander, chopped

Petunjuk

1 In a bowl, mix all of the tikka masala spices together. Add the Greek yoghurt and stir to combine.

2 In a large sealable bag, combine the chicken pieces with the salt, garlic, ginger, lemon juice and half of the tikka yoghurt mixture. Allow to marinate or at least 30 minutes.

3 Meanwhile, melt the butter in a large pan over a medium heat. Add the onion and the remaining tikka mix and cook for 3-4 minutes.

4 Add the tomatoes and stock. Bring to a boil, then simmer for 10 minutes. Use a stick blender to whizz until smooth.

5 Add the chicken to the sauce. Cover an allow to simmer over a medium-low heat for 15-2 minutes or until the chicken is completely cooked through.

6 Add the red pepper and green beans and season to taste. Simmer for another five minutes.

7 Stir in the cream and heat through for two minutes. Serve the curry in bowls with basmati rice and some fresh coriander.