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Healthy Meals, Healthy Heart
Healthy Hints
Try stuffing the chicken tikka into wholemeal pitta bread with shredded lettuce and cucumber. A quick snack that also gives you one of your 3-a-day wholegrain portions.
Ingredients
Ingredients
3 tbsp natural yoghurt, (low fat)
2 tsp fresh garlic, crushed
2 tsp fresh ginger, crushed
1 tsp black pepper, coarsely ground
1 tsp red chilli paste
450 g (1 lb) chicken, breast (skinless) diced
1 tbsp rapeseed (canola) oil
1 tsp cumin seeds
1 medium onion, chopped
1 tbsp fenugreek leaf, chopped
2 tbsp tomato puree
1 tsp garam masala
11/2 tsp coriander, ground
2 tbsp crème fraîche, (half-fat)
1 tbsp coriander, chopped
What does this chart mean?
- Calories136kcal
- Protein18.5g
- Fat5.0g
- Saturated fat1.5g
- Carbohydrate5.0g
- Sugars (Total)2.5g
- Fibre0.5g
- Salt0.2g
Directions
1. Mix the yoghurt, garlic, ginger, black pepper and chilli paste and spoon this mixture over the chicken. Allow to marinate for 1-2 hours in the fridge.
2. Heat the oil in a large pan, add the cumin and chopped onion and cook on a medium heat until brown.
3. Remove the chicken from the marinade and add the chicken to the pan. Cook on a high heat for about 5 minutes.
4. Stir in the fenugreek, tomato puree, garam masala and cumin and coriander powder.
5. Reduce the heat and simmer for 15-20 minutes or until the chicken is cooked and the liquid has evaporated.
6. Stir in the crème fraîche and coriander before serving.
Tip: This dish can be served in pitta bread (slit down one side) with lettuce and sliced onions. It's also delicious served with boiled pasta and vegetables.
