Monday, November 1, 2010

Healthy Chicken Tikka Masala

I brought the normal recipe down to a healthier caloric intake, as well as fat (notice, 1 cup of cream is clearly omitted). It is also very, but VERY hard to find certain spices on this island, so I did my best to substitute and still get an authentic, full flavour, without authentic ingredients.


Serves 4 people or 2 really greedy ones.


4 chicken breasts, skinless but bone-in (less of a tendency to dry out this way and more flavourful)
That you have cut a hash pattern in the top of (criss-cross for the flavours to enter better)


Marinade:
½ cup of yogurt
2 tbsp of Hot Madras curry powder
1 tbsp of sweet paprika
¼ tsp of cumin and cloves
A pinch of baking soda
2 garlic cloves, grated
¼ inch of ginger, grated


Sauce:
1 tbsp of olive oil
1 large, sweet onion, sliced
2 garlic cloves, sliced finely
½ inch of ginger, grated
3 cups of chopped tomatoes (fresh) or 1 ½ cans of chopped canned tomatoes
1tbsp of tomato paste
2 tbsp of sweet paprika
3 tbsp of hot madras curry powder
¼ tsp of cumin and cloves
1 small can of coconut milk (8 fl oz) the same again of milk (cow), and the same of water
1 tbsp of honey
1tsp of vinegar
Salt, to taste
For the chicken, simply bung all the ingredients together in a container (that shuts! You don’t want your whole fridge smelling of this, trust me), massage into the meat, really getting the marinade pushed into every crevasse. Place in the fridge and leave overnight. Dream of your curry while you sleep.


Now the sauce; Place olive oil with the onion in a large saucepan while still cold, then place on heat with a little salt. Sweat the onions for a few minutes, then add garlic and ginger, sweat for a few minutes more (just one or 2), then add your spices, fry a little longer, mixing constantly. Add your tomatoes, paste, milks and water, stir through, cover and let simmer for 1-2 hours on very low. Once everything has just melded together in gorgeous ruby lusciousness, place your chicken in the oven on the hottest setting for 20 minutes, then turn down to about 330 F for another 20 minutes. Add honey, vinegar and salt to the sauce, cook another 10 minutes, then adjust seasoning and let the sauce rest a few minutes before serving (just like the chicken, it needs some resting time).


Plate up with basmati rice, decorate with coriander leaves and a bit of grated coconut (unsweetened) if you have it and eat with gusto....


Leftovers freeze well... if you have any.

I Dream of Apple Loaf

2 c. of oat flour
½ c of wheat flour (or rice if you have it)
¼ c of sugar
1 tbsp of baking powder
¼ tsp of baking soda
½ tsp of cinnamon
Pinch of salt


2 big apples, grated
1 egg
1 cup of nonfat yogurt
1 tsp of vanilla extract


Topping:
¼ cup of slices almonds
2 tbsp of granulated sugar
1 tsp of cinnamon



Mix together all the dry, well, then add the wet ingredients, mix well. Pour into greased loaf pan, top with almonds, sugar and cinnamon, place in a 350 F over for 45 minutes, or until the center is set.


Try to not devour it all in one day (difficult).