Pea Chicken Tikka Masala

Pea Chicken Tikka Masala

To follow

Serves 4

Nutritional information

413 kcal

15.2g fat

2g saturates

16g sugar

1.8g salt

Ingredients

4 chicken breasts, skinless and boneless
2 tbsp natural yoghurt
4 tbsp tandoori paste
3 tbsp vegetable oil
1 cinnamon stick
6 cardamom pods
1 large onion, peeled and finely chopped
3cm piece of ginger, peeled and grated
2 garlic cloves, peeled and crushed
1 tsp ground cumin
1 tsp ground coriander
½ tsp turmeric
½ fresh red chilli, deseeded
2 x 400g cans chopped tomatoes
1 tbsp tomato puree
150ml chicken stock
2 tsp garam masala
½ lemon, juice
250g frozen peas
Sea salt and black pepper
Handful chopped coriander, to garnish
Natural yoghurt, to serve

Method

Cut the chicken into chunks and mix with the yoghurt and tandoori paste, leave to marinate for a couple of hours, stirring occasionally.

Heat the oil in a deep pan, when hot, add the cinnamon, cardamom and onion, fry gently for 5 minutes until the onions are soft and beginning to turn brown, add the ginger, garlic, cumin, coriander, chilli and turmeric and cook for 1 minute.

Once the spices have cooked, add the chicken with marinade, fry for 4 minutes then add the chopped tomatoes, tomato puree, chicken stock, garam masala, lemon juice and peas. Stir well and season with sea salt and black pepper. Simmer on a low heat for about 10 minutes or until the chicken is cooked.

Serve with rice or naan bread and garnish with freshly chopped coriander and a generous spoonful of natural yoghurt.

Tips

The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)