- 0:10 Prep
- 0:25 Cook
- 4 Servings
- Capable cooks
Make it easy on yourself and keep this chicken tikka masala meal in the freezer for impatient tummies.
Ingredients
- 1 tablespoon Alfa One rice bran oil
- 1 small brown onion, finely chopped
- 500g chicken thigh fillets, trimmed, cut into 2cm pieces
- 2 tablespoons tikka masala curry paste (see note)
- 400g can diced tomatoes
- 3/4 cup pure cream
- 75g baby spinach
- 1/4 cup chopped fresh coriander leaves
- Steamed rice, to serve
- Plain yoghurt, to serve
Method
- Step 1Heat oil in a large, deep frying pan over medium heat. Add onion. Cook, stirring, for 3 to 4 minutes or until softened. Add chicken. Cook, stirring, for 5 minutes or until browned. Add tikka paste. Cook, stirring, for 1 minute or until fragrant.
- Step 2Add tomato and cream. Bring to the boil. Reduce heat to low. Cook, stirring occasionally, for 10 minutes or until chicken is cooked through.
- Step 3Add spinach. Cook, stirring, for 2 minutes or until spinach has wilted. Divide rice between bowls. Top with chicken mixture and coriander. Serve with yoghurt.
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1677 kj
Energy
30g
Fat Total
14g
Saturated Fat
3g
Fibre
26g
Protein
147mg
Cholesterol
590.73mg
Sodium
5g
Carbs (sugar)
6g
Carbs (total)
All nutrition values are per serve
Notes
To freeze: Spoon (omit spinach) into an airtight container. Freeze for up to 2 months.
To thaw: Thaw in fridge overnight.
To reheat: Place in a large saucepan over medium heat. Cook, stirring, for 20 minutes or until heated through. Add spinach. Cook, covered, for 2 to 3 minutes or until spinach has wilted. Tikka masala is a medium Indian curry paste. For a milder curry, use korma paste.
- Author: Cathie Lonnie
- Image credit: Cath Muscat
- Publication: Super Food Ideas
1
