150 g very low-fat plain yogurt, (5 1/2 oz)
1 portion lemon(s), finely grated rind of 1 lemon
1 tablespoon fresh coriander, chopped
1 tablespoon curry powder, medium
1 tablespoon tandoori spice mix
500 g chicken breast, uncooked, skinless, (1lb 2 oz), All fat removed (cut into chunks)
2 Tspns MCT Oil
2 clove garlic, crushed
2 large onion(s), red, thinly sliced
400 g tomato(s), can, chopped
2 tablespoon tomato puree
150 ml fresh stock, (1/4 pint) chicken
1 pinch salt
1 serving pepper, black, freshly ground (a good pinch)
225 g dried rice, (8oz) basmati
2 sprig fresh coriander, to garnish
In a non-metallic bowl, mix together the yogurt, lemon rind, coriander and curry powder. Add the
chicken pieces, stir well, then cover and marinate for 1 hour.
Pour MCT Oil into a large non-stick frying pan. Heat, add garlic and most of the onions. Sauté for
3-4 minutes, until softened. Add chicken and marinade and cook, stirring, for 3-4 more minutes.
Add tomatoes, tomato puree and stock. Simmer, partially covered, for 30 minutes. Season.
Cook rice according to pack instructions. Drain and serve with the chicken tikka masala. Garnish
with reserved red onion and coriander sprigs.
1 portion lemon(s), finely grated rind of 1 lemon
1 tablespoon fresh coriander, chopped
1 tablespoon curry powder, medium
1 tablespoon tandoori spice mix
500 g chicken breast, uncooked, skinless, (1lb 2 oz), All fat removed (cut into chunks)
2 Tspns MCT Oil
2 clove garlic, crushed
2 large onion(s), red, thinly sliced
400 g tomato(s), can, chopped
2 tablespoon tomato puree
150 ml fresh stock, (1/4 pint) chicken
1 pinch salt
1 serving pepper, black, freshly ground (a good pinch)
225 g dried rice, (8oz) basmati
2 sprig fresh coriander, to garnish
In a non-metallic bowl, mix together the yogurt, lemon rind, coriander and curry powder. Add the
chicken pieces, stir well, then cover and marinate for 1 hour.
Pour MCT Oil into a large non-stick frying pan. Heat, add garlic and most of the onions. Sauté for
3-4 minutes, until softened. Add chicken and marinade and cook, stirring, for 3-4 more minutes.
Add tomatoes, tomato puree and stock. Simmer, partially covered, for 30 minutes. Season.
Cook rice according to pack instructions. Drain and serve with the chicken tikka masala. Garnish
with reserved red onion and coriander sprigs.
Little Leakers
Chicken Tikka Masala
