Chicken Tikka Masala & Rice

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CUMIN, CORIANDER and other warming spices are fabulous for the digestive system. They are antioxidants and are anti-inflammatory. Use as many different spices as you can, as all have beneficial effects. (Caution should be taken using too much CHILLI or if you have a peptic ulcer.)

Chicken Tikka Masala & Rice

Serves 4
1 tsp of each: cumin, coriander, chilli powder, garlic powder, garam masala, ginger, dried mint * 1 lime, juice only * 200g (7oz) natural yogurt * salt and freshly ground pepper * 4 skinless chicken breast fillets, cut into chunks * 1 tbsp olive oil * 1 onion, finely chopped * 1 yellow and orange pepper, deseeded and cut into chunks * 4 garlic cloves, finely chopped * 1 tsp root ginger, grated * 1 red chilli, deseeded and finely chopped * 8 tbsp tomato purée * 200g (7oz) passata * 280ml (9 floz) chicken stock * 4 tbsp fromage frais * coriander, chopped * 285g (10oz) basmati rice * metal skewers

Mix together the spices in a small bowl and halve the mix. In a large bowl, mix half the spices, lime juice, yogurt, salt and pepper with the chicken, then cover in cling film and leave in the fridge to marinate overnight. Heat the olive oil in a frying pan, then fry the onions, peppers, garlic, ginger, chilli and the rest of the spice mix. Stir for 3 minutes. Stir in the tomato purée, passata and chicken stock, then bring to the boil. Season with a grinding of pepper. Reduce the heat and simmer for 20 minutes, stirring often.

Boil the rice in plenty of water until tender, then drain. Meanwhile, thread the chicken through the skewers and pre-heat the grill. Cook the chicken under the grill for 15 minutes turning occasionally until it is cooked through. Remove the chicken from the skewers and put into the sauce, mixing in the fromage frais. Serve with basmati rice and garnish with coriander.

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This recipe comes from the section FOOD AS MEDICINE, a selection of simple family meals, light lunches, desserts and smoothies for a healthy life.


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