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Chicken tikka masala with mint yogurt

Chicken tikka masala with mint yogurt

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Using ready-made tikka masala sauce, Sophie Mitchell's curry is a healthier alternative to a takeaway - and easy to make, too

Cooking time: 25 mins
Serves: 4
Skill level: Easy peasy
Costs: Cheap as chips

Ingredients

1 onion
2 cloves of garlic
500g diced chicken breast
1 jar of tikka masala sauce
Small handful of dried or fresh chopped coriander
200ml low fat yoghurt
Small handful of fresh mint
Squeeze of lemon
Sea salt and black pepper
250g long grain rice

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Method

Firstly, to make the mint yogurt, finely chop the mint and mix in with the yogurt, lemon juice and salt and pepper. Set to one side.
Halve and finely slice the onion and then finely chop the garlic. Take a medium saucepan and fry the onion and garlic in a little oil until clear in colour (about 2 minutes).
Stir in the chicken meat and fry for a further 3 minutes.
Add the tikka masala sauce, bring to the boil and simmer gently for 15-20 minutes until the chicken is cooked through. Stir in the coriander and then take off the heat. Add extra water if required.
Cook the rice according to the packet instructions.
When the rice is cooked, reheat the tikka masala and serve with the yogurt on the side.

www.unclebens.co.uk

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Nutritional information per portion

Calories 487(kcal)

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.