Tom's chicken tikka masala
Tom Kerridge's healthier version of chicken tikka masala is a real crowd-pleaser. Leave for at least 4 hours for the chicken to marinate.
Each serving provides 640 kcal, 52g protein, 88g carbohydrates (of which 20g sugars), 6.5g fat (of which 1g saturates), 10g fibre and 0.9g salt.
Ingredients
For the chicken
- 1 large skinless chicken crown (1kg/2lb 4oz)
For the marinade
- ½ lemon, juice only
- 5cm/2in piece fresh root ginger, finely grated
- 4 large garlic cloves, grated
- 2 tbsp medium Madras curry powder
- 2 heaped tsp smoked paprika
- large pinch salt
- 100g/3½oz 0% fat Greek-style yoghurt
For the curry sauce
- 1 tbsp sunflower oil
- 2 large onions, finely chopped
- 2 large garlic cloves, grated
- 2.5cm/1in piece fresh root ginger, finely grated
- 1 tsp ground turmeric
- 2 tsp ground paprika
- 2 tsp ground coriander
- 1 tbsp tomato purée
- 400g tin chopped tomatoes
- 1 large red pepper, cored, seeds removed, finely chopped
- 1 large green pepper, cored, seeds removed, finely chopped
- 150g/5½oz 0% fat plain yoghurt
- 2 tbsp finely chopped coriander
- sea salt and freshly ground black pepper
For the katchumber salad
- 1 small red onion, finely chopped
- 2 large tomatoes, finely chopped
- ⅓ cucumber (150g/5½oz), finely chopped
- ½ lime, juice only
- 1 tsp chaat masala
To serve
- coriander leaves, roughly torn
- 320²µ/11½´Ç³ú basmati rice, cooked with salt and a pinch of saffron strands (optional)
Method
Place the chicken in a large bowl or other non-reactive dish and slash the chicken breasts.
For the marinade, mix all the ingredients together in a small bowl. Spread the marinade all over the crown. Cover with cling film and place in the fridge to marinate overnight, or at least 4 hours.
When you’re ready to cook the chicken, preheat the oven 140C/120C Fan/Gas 1. Place the marinated chicken in a roasting dish and spoon over any remaining marinade. Bake for 2 hours. (It won’t be cooked right through at this stage.)
Meanwhile, make the curry sauce. Heat the oil in a large frying pan. Toss in the onions and cook for 10 minutes, or until they are golden-brown, adding a splash of water to the pan if they begin to stick. Add the garlic and ginger with a splash of water, stir well and cook for 1 minute. Add the spices with some salt and pepper and cook for another minute.
Stir in the tomato purée and cook for a further minute, then tip in the tinned tomatoes and pour in 300ml/10fl oz of water. Bring to the boil, reduce the heat to a gentle simmer and cook for 5–10 minutes. Add the chopped peppers and cook for a further 5 minutes, then remove from the heat.
Take the chicken out of the oven. Carefully wave a cook’s blowtorch over the surface until the marinade has slightly blackened in places. Set aside for 10 minutes.
For the katchumber salad, mix everything together in a bowl and set aside.
Take the chicken breasts off the bone and cut the meat into chunks, about 2.5cm/1in. Reheat the curry sauce, then add the chicken and simmer for 5 minutes, or until the pieces are cooked through.
Stir through the yoghurt and chopped coriander. Taste to check the seasoning.
Serve scattered with coriander, with saffron rice, if using, and the katchumber salad alongside.