Chicken Tikka Masala

It may be Britain’s favourite curry but grabbing a takeaway every week is a sure-fire way to pile on the pounds, as it’s usually full of cream, oil and ghee. This is a lighter version that takes away the fat and calories, but still delivers on taste. Serving it with a raw Indian-style salad makes this an all-round fresh and delicious dish.

INGREDIENTS

SERVES: 2

1 large skinless chicken crown (1kg)

Sea salt and freshly ground black pepper

For the marinade

Juice of ½ lemon

5cm piece of ginger, finely grated

4 large garlic cloves, grated

2 tbsp medium Madras curry powder

2 heaped tsp smoked paprika

A large pinch of salt

100g Greek yoghurt (0% fat)

For the curry sauce

1 tbsp sunflower oil

2 large onions, finely chopped

2 large garlic cloves, grated

2.5cm piece of ginger, finely grated

1 tsp ground turmeric

2 tsp paprika

2 tsp ground coriander

1 tbsp tomato purée

400g tin chopped tomatoes

300ml water

1 large red pepper, cored, deseeded and chopped

1 large green pepper, cored, deseeded and chopped

150g natural yoghurt (0% fat)

2 tbsp finely chopped coriander

For the katchumber salad

1 small red onion, finely diced

2 large tomatoes, diced

1⁄3 cucumber (150g), diced

Juice of ½ lime

1 tsp chaat masala

To serve

Coriander leaves, roughly torn

320g basmati rice, cooked with

salt and a pinch of saffron strands (optional)

METHOD

1: Place the chicken in a large bowl or other non-reactive dish and slash the chicken breasts. For the marinade, mix all the ingredients together in a small bowl. Spread the marinade all over the crown. Cover with cling film and place in the fridge to marinate overnight, or for a minimum of 4 hours.

2: When you’re ready to cook the chicken, preheat the oven to fan 120°C/gas ½. Place the marinated chicken in a roasting dish and spoon over any remaining marinade. Cook in the oven for 2 hours. (It won’t be cooked right through at this stage.)

3: Meanwhile, make the curry sauce. Heat the oil in a large sauté pan. Toss in the onions and cook for 10 minutes or until they are golden brown, adding a splash of water to the pan if they begin to stick. Add the garlic and ginger with a splash of water, stir well and cook for 1 minute. Add the spices with some salt and pepper and cook for another minute.

4: Stir in the tomato purée and cook for a further minute, then tip in the tinned tomatoes and pour in the water. Bring to the boil, reduce the heat to a gentle simmer and cook for 5–10 minutes. Add the chopped peppers and cook for a further 5 minutes, then remove the pan from the heat.

5: Take the chicken out of the oven. Wave a cook’s blowtorch over the surface until the marinade has slightly blackened in places. Set aside to rest for 10 minutes.

6: For the katchumber salad, mix everything together in a bowl and set aside (no need to chill).

7: Take the chicken breasts off the bone and cut the meat into chunks, about 2.5cm. Reheat the curry sauce, then add the chicken and simmer for about 5 minutes, until the pieces are cooked through. Stir through the yoghurt and chopped coriander. Taste to check the seasoning.

8: Serve scattered with coriander, with saffron rice, if you like, and the katchumber salad alongside.

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