Chicken tikka masala
Serves 4 Ready in 1 hour, plus marinating 200g fat-free natural yoghurt Juice of 1 lime, plus wedges to serve 4 tbsp tikka curry powder 4 skinless and boneless chicken breasts, cut into bite-size chunks 3 peppers (any colours), deseeded and cut into bite-size chunks Low-calorie cooking spray 1 onion, finely chopped 4 garlic cloves, finely chopped 1cm piece fresh root ginger, peeled and grated 1 red chilli, deseeded and finely chopped 120g tomato purée 200g passata with onion and garlic
½ tsp sweetener 300ml boiling chicken stock 1 cinnamon stick 4 tbsp fat-free natural fromage frais Fresh coriander sprigs, to garnish Boiled dried rice and lime wedges, to serve 1 Put the yoghurt, lime juice and half the tikka curry powder in a wide non-reactive bowl (glass, ceramic or plastic), season to taste and mix well. Add the chicken and pepper chunks and toss to coat well. Cover and marinate in the fridge for 6-8 hours or overnight if possible so the flavours can really get into the chicken. 2 Spray a non-stick frying pan with low-calorie cooking spray and place over a medium-high heat. Add the onion and stir-fry for 5 minutes, then add the garlic, ginger, chilli and remaining tikka powder and stir-fry for 3 minutes. Stir in the tomato purée, passata, sweetener, stock and cinnamon stick. Bring to the boil then reduce the heat to low and cook gently for 20-25 minutes, stirring often. Preheat your grill to medium-high. 3 Thread the chicken and pepper chunks on to 8 metal skewers and spoon over any marinade left in the dish. Spray lightly with lowcalorie cooking spray and grill for about 15 minutes or until the chicken is cooked through, turning once or twice. 4 Remove the sauce from the heat, remove the cinnamon stick and stir in the fromage frais. Slide the chicken and pepper chunks off the skewers and into the sauce. Garnish with coriander sprigs and serve hot with lime wedges and rice.