Preparation time: 15 minutes
Cooking time: 30 mins
Serves 4
Ingredients:
2 x 200g MuscleFood Chicken breasts, diced
150g fat free natural yoghurt
1 x onion grated
4 x garlic cloves, crushed
2cm piece of root ginger
1 red chilli (deseeded and finely chopped)
5 tbsp tikka curry powder
1 tsp ground cinnamon
1 tsp ground cumin
1 x lime, juiced
6 tbsp tomato puree
5 tbsp natural fromage frais
250ml water
300g of brown rice
Small handful of roughly chopped fresh coriander (for finishing touches)
Low calorie cooking spray
Salt and pepper to season
Method:
Bring your rice, water and salt (1/4 tsp per cup of rice) to a boil. Cover and reduce to a slow, steady simmer for 30 minutes. Use a wide, shallow pot with a tight fitting lid to ensure your grains are cooked evenly.
In a large dish, mix together your lime juice, yoghurt and 3 tbsp of tikka curry powder. Then add in your diced chicken breasts. Mix it all together and leave to marinate for four hours or overnight (if you have time).
Spray a frying pan with your low calorie cooking spray and place over a medium heat, adding your onion, garlic, ginger, chilli, cinnamon, cumin and 2 tbsp of tikka curry powder.
Fry for around 2-3 minutes before stirring in your tomato puree and water. Bring to the boil and leave to simmer for 12-15 minutes.
Add your chicken to your frying pan and cook for 12-15 minutes while turning to ensure it’s cooked through.
Once your chicken has cooked, add to your sauce along with your fromage frais and stir together. Then serve up.
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