Chicken Tikka Masala with Cauliflower Rice

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Dinner, Lunch, Main Course
Cuisine Indian
Servings 2
Calories 477.5 kcal

Ingredients
  

  • 300 g chicken thigh fillets cubed
  • 1/4 cup greek yoghurt
  • 3 cloves garlic minced
  • 1/2 tablespoon fresh ginger minced
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon paprika
  • 1 teaspoon lemon juice
  • salt & pepper to taste

Ingredients for Tikka Masala

  • 1 tablespoon butter
  • 1/2 brown onion diced
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger minced
  • 1/2 tablespoon ground paprika
  • 1 teaspoon ground turmeric
  • 1/2 tablespoon garam masala
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground cumin
  • 1 pinch cardamom pod
  • 3/4 cup tomato passata or puree
  • 3/4 cup water
  • 50 ml coconut cream

Ingredients for Serving

  • 250 g cauliflower rice Birds Eye
  • 1/4 cup fresh coriander finely chopped

Instructions
 

  • Combine all marinade ingredients in a bowl, cover and allow to marinade for minimum 1 hour or overnight.
  • Melt butter in a fry pan over medium-high heat, add onion, garlic and ginger and sauté until onion is translucent.
  • Add the chicken to the fry pan and cook until lightly browned all over (doesn’t have to be cooked through). Reduce heat, add spices to the pan and cook for 1-2 minutes until fragrant.
  • Add the tomato passata and water, cover with a lid and simmer for 15 minutes until chicken is cooked through.
  • Add coconut cream, sugar and season with salt and pepper. Simmer for a further 5 minutes uncovered until sauce reduces.

Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.

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