Chicken Tikka Masala

Serves: 4
Suitable for freezing: NO
This recipe: Fat: 18g, Calories: 392
Standard recipe: Fat: 28g, Calories: 500

–          2 tablespoons tikka masala curry paste

–          170g tub 0% fat yogurt

–          3 chicken breasts (500g) each cut into 5-6 chunks

–          Spray oil for cooking

–          1 large onion, sliced

–          350g ready prepared diced butternut squash

–          300ml passata

–          160ml can coconut cream

–          Handful of fresh coriander

–          Fragrant rice

1. Mix half the curry paste with all but 2 tablespoons of the yogurt and a pinch of salt. Add the chicken, coat well and leave to marinate for 2 hours or overnight.

2. Set the oven to 220°C or Gas Mark 7. Heat a baking tray in the oven. Wipe the marinade off the chicken and bake for 12-14 minutes, until it’s beginning to char.

3. Add 8 sprays of oil to a pan with the onion, cover and cook over a medium heat for 5-8 minutes. Add the pepper, squash and the rest of the curry paste. Cook for 5 minutes.

4. Pour in the passata and coconut cream and bring to the boil. Simmer for 40 minutes. Add the chicken and simmer over a low heat for 5 minutes, until the meat is tender. Stir in the rest of the yogurt and the coriander. Serve with rice. Fragrant rice: Cook 200g jasmine or basmati rice as per pack instructions with a few lightly crushed cardamom pods.