CHICKEN TIKKA MASALA

SERVES 4

KEEP ON TRACK per serving

FAT 46 G CARBS 11 G PROTEIN 34 G FOR THE CHICKEN

250 ml (1 cup) doublethick yoghurt

15 ml (1 tbsp) grated fresh ginger

3 garlic cloves, chopped finely salt and black pepper

500 g boneless, skinless chicken thighs

FOR THE SAUCE

45 ml (3 tbsp) butter

10 ml (2 tsp) olive oil

2 garlic cloves, chopped finely

22.5 ml (1½ tbsp) grated fresh ginger

1 red chilli, chopped finely

30 ml (2 tbsp) tomato paste

10 ml (2 tsp) paprika

5 ml (1 tsp) garam masala

7 Roma tomatoes, diced (or 1 tin chopped peeled tomatoes)

7.5 ml (1½) tsp salt

500 ml (2 cups) water

125 ml (½ cup) cream

a handful of coriander leaves, chopped

1. For the chicken: Mix yoghurt, ginger and garlic; season to taste. Add the chicken and marinate for at least 30 minutes.

2. For the sauce: Place a large pan on medium heat, and add the butter and olive oil. When the butter has melted, add the garlic, ginger and chilli; sauté until lightly browned.

3. Add the tomato paste; cook until the tomato has darkened in colour, about 3 minutes. Add the paprika and garam masala; sauté for 1 minute. Add the tomatoes, salt and water. Bring the sauce to a boil, then turn down the heat to a simmer and cover. Cook for 20 minutes.

4. Take the pan off the heat and allow the sauce to cool for 5 minutes.

5. Meanwhile, preheat the grill and line a roasting tray with foil.

6. Remove the chicken from the marinade and place in the tray. Place under the grill and cook for about 5 minutes on each side, until lightly charred and cooked through. Don’t worry if the chicken is still a little uncooked but charred on the outside; it will cook in the sauce.

7. Use a blender or food processor to blend the sauce until smooth. Pour it back into the pan. Bring the sauce to a boil and add the chicken. Reduce the heat to a simmer and cook, covered, for about 10 minutes.

8. Add the cream; stir through. Garnish with coriander and serve.