Chicken Marinade and pre-cook 1 dayd2 hourshrs30 minutesmins
Course Main Course
Cuisine British, Indian
Servings 4people
Calories 700kcal
Ingredients
1largeWhole Chicken
1smalllemonjuice and finely grated zest
80ggingerpeeled and finely chopped
4clovesgarlicpeeled and finely chopped
1tspground coriander
1tspground cumin
1tspmild chilli powder
1tspgaram masala
.5tspground tumeric
1tspsmoked paprika
100gfat free greek yoghurt
1tbspolive oil
2mediumonionspeeled and finely chopped
2clovesgarlicpeeled and finely chopped
80ggingerpeeled and finely chopped
1smallchillifinely chopped (to preference but this dish should have a mild kick)
1tspground tumeric
2tspsmoked paprika
2tspground coriander
1tspground cumin
1tspgaram masala
2tbsptomato puree
400gtinned chopped tomatos
3sweet pointed red peppersseeds and pith removed, roughly chopped
50gground almonds
150gfat free greek yoghurt
4tbspfresh corianderchopped
1smallonion, red or whitepeeled and finely chopped
100gcucumberfinely chopped
6smalltomatoesfinely chopped
3tbspfresh corianderchopped
1smalllemonjuice only
salt and pepper
Instructions
Joint the chicken into legs and crown, or ask us to do it for you. Peel off the skin and bin, then slash the legs and breasts with a sharp knife. Mix all of the other ingredients in a glass bowl, or other non reactive container, and then add the chicken, ensuring that the marinade gets over all of the surface area. Cover with cling film and refrigerate overnight.
Preheat the oven to 140C, 120C fan, gas mark 1. Transfer the chicken to a pan and cook in the oven for 2 and half hours. Cooking in this way at a low temperature helps reduce shrinkage (meaning maximum bulk in your tummy), retains moisture and ensures full flavour development. Once the time is up, remove from the oven and allow to cool. Break the chicken and the marinade crust off the bones, cut into chunks and retain. Whilst the breast and crown meat should come off with your hands, you may need to use a knife on the legs, so watch out for any sinew or similar.
Heat the olive oil in a large saucepan, and then start to cook the onions over a low heat until golden brown. This could take 10 minutes, or it could take 20, but it's vitally important with a curry to get that colour. If it starts to stick or burn, add a splash of water. Once brown, add in the garlic, ginger and chilli and cook through for a further few minutes. Add the spices with a good turn of salt and pepper, and then cook for one minute. Add in the tomato puree, stir well and cook for another minute or two. Add in the tinned tomatoes, then fill the tin with water to rinse and add that to the pot. Add the peppers, and then once heated through, simmer for 20 minutes.
Add the chicken and the marinade crust to the sauce, and then simmer for another 5-10 minutes more so that the chicken is fully cooked and piping hot. Stir through the yoghurt and the ground almonds. Taste and season with salt and pepper if needed.
Mix the finely chopped onion, cucumber and tomato together in a small bowl. Season well, add the lemon juice and the coriander and stir through.
Serve with a small portion of brown basmati rice, the katchumber (onion, tomatoes, cucumber and lime juice), mango chutney and torn coriander leaves.
Nutrition
Nutrition Facts
Healthy Chicken Tikka Masala
Amount per Serving
Calories
700
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.