CHICKEN TIKKA MASALA

informationServes: 4

Prep time: 

Cook time: 

Syns per serving:

FREE EE

ingredients

6 skinless chicken breast fillets

One calorie cooking spray

salt and freshly ground black pepper

2 large shallots, peeled and finely grated

3 garlic cloves, peeled and finely grated

½ tsp crushed cardamom seeds

½ tsp turmeric

1 tbsp tikka masala powder or tandoori spice blend powder

4 tbsp passata

150ml chicken stock

100g fat free natural fromage frais

tomato and red onion slices, to garnish

method1. Spray the chicken with the low calorie cooking spray and season well. Place under a preheated hot grill and cook for 15-20 minutes, turning once until cooked through. Remove and, when cool, cut into bite-sized pieces. Set aside. 

2. Spray a large non-stick frying pan with low calorie cooking spray and place over a medium heat. Add the shallots and garlic along with the crushed cardamom seeds, turmeric and tikka masala powder. Stir-fry for 1 minute before adding the passata. 

3. Add the chicken and stock and cook for 4-5 minutes, stirring often. Remove from the heat, stir in the fromage frais and season to taste. Garnish with the tomato and red onion slices. Great served with cabbage sprinkled with black onion seeds.