Tikka Masala

I’ve been meaning to try making tikka masala ever since I was told that it is considered England’s national dish, and was actually created there. It’s also generally a pretty mild curry, but still has a lot of flavour which is a good balance when cooking for someone who doesn’t like spicy food (like my mum).

This recipe is based on this one. First up chop all of the veggies and the chicken. If you can get someone else to do the prep work (in my case I got my dad to do it) you can start cooking as soon as the onion is chopped. Chop up the onion as finely as possible, and add it to a large pot with the oil/ghee, ginger, garlic, and chili. Stir everything together and cook until the onion goes clear. Add the cumin, garam masala, turmeric, and salt and pepper and stir until fragrant.

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When the spices smell amazing (or are starting to stick to the bottom, whichever comes first), add the carrot, capsicum, diced tomatoes, and rinsed chickpeas. Mix it all together and bring to the boil.

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Once it’s boiling turn it down to a simmer and stir in the yoghurt and milk. If you want to make thi s a ‘proper’ low-fat tikka masala make sure the yoghurt and milk are both low-fat. That’s not really an option in Tonga, but this recipe is still lower fat than the ones that use cream. Simmer for 5-10 minutes or until the sauce thickens slightly, then add the chicken and continue to simmer for a further 15-20 mins until the chicken is cooked through. Before serving stir through the coriander.

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Ingredients

 

  • 2 tsp of oil or ghee (oil is a lower fat alternative to the ghee)
  • 1 onion, chopped finely
  • 1 tbsp of minced ginger
  • 1 tbsp of minced garlic
  • 2 tsp of minced chilli
  • 1 tbsp cumin
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • salt and pepper to taste
  • 2 carrots diced
  • 3 capsicum diced
  • 1 400g tin of chickpeas, rinsed and drained.
  • 1 400g can of diced tomatoes
  • 1/2 cup of greek yoghurt (if you want to make it more low-fat use low-fat yoghurt)
  • 1/2 cup of milk (if you want to make it more low-fat use skim milk)
  • 400g of chicken (preferably breasts but we used thighs)
  • 4 tbsp of fresh coriander

Method

  1. First up chop all of the veggies and the chicken.
  2. Chop up the onion as finely as possible, and add it to a large pot with the oil/ghee, ginger, garlic, and chili. Stir everything together and cook until the onion goes clear.
  3. Add the cumin, garam masala, turmeric, and salt and pepper and stir until fragrant.
  4. When the spices smell amazing (or are starting to stick to the bottom, whichever comes first), add the carrot, capsicum, diced tomatoes, and rinsed chickpeas.
  5. Mix it all together and bring to the boil. Once it’s boiling turn it down to a simmer and stir in the yoghurt and milk.
  6. Simmer for 5-10 minutes or until the sauce thickens slightly, then add the chicken and continue to simmer for a further 15-20 mins until the chicken is cooked through.
  7. Before serving stir through the coriander.

 

 

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