Healthy tikka masala

curry family friendly folate gluten free healthy iron tikka masala

N/A

Source

Ingredients

1 large onion , chopped

4 large garlic cloves

thumb-sized piece of ginger

2 tbsp rapeseed oil

4 small skinless chicken breasts, cut into chunks

2 tbsp tikka spice powder

1 tsp cayenne pepper

400g can chopped tomatoes

40g ground almonds

200g spinach

3 tbsp fat-free natural yogurt

½ small bunch of coriander , chopped

brown basmati rice , to serve

Method

Put the onion, garlic and ginger in a food processor and whizz to a smooth paste.

Heat 1 tbsp of the oil in a flameproof casserole dish over a medium heat. Add the onion mixture and fry for 15 mins. Tip into a bowl and wipe out the pan.

Add the remaining oil and the chicken and fry for 5-7 mins, or until lightly brown. Stir in the tikka spice and cayenne and fry for a further minute. Tip the onion mixture back into the pan, along with the tomatoes and 1 can full of water. Bring to the boil, then reduce to a simmer and cook, uncovered, for 15 mins. Stir in the almonds and spinach and cook for a further 10 mins. Season, then stir though the yogurt and coriander. Serve with brown rice.