500g skinless chicken breasts
1 teaspoon crushed ginger (in jar)
1 teaspoon crushed garlic (in jar)
4 tablespoons Tikka Masala curry paste
1 teaspoon salt-reduced chicken stock powder
1 x 400g can no-added-salt chopped tomatoes
1 x 375ml can evaporated light milk
1 teaspoon cornflour
1 teaspoon imitation coconut essence
½ cup (10g) fresh coriander leaves
Cut chicken into bite sized pieces. Peel and cut onion into quarters then slice. Generously spray a non-stick frypan with cooking spray and sauté chicken, ginger and garlic for 3 minutes. Add onion and toss with chicken cooking for a further 2 minutes. Coat chicken with Tikka Masala paste then add stock powder and canned tomatoes. Combine well.
Once boiled, reduce to a slow boil until chicken is cooked through. Mix evaporated milk with cornflour and essence. Add to pan with coriander leaves and mix well. Once sauce has boiled, serve.
Replace chicken with lean rump steak, lamb leg steak or firm tofu. Suitable to be frozen for 2-3 weeks.
NOTE FROM ANNETTE
Indian food is traditionally very high in saturated fat so you will rarely see me in an Indian restaurant. Having said this, I love the flavours of Indian cuisine and instead enjoy recipes like this at home. I serve this curry with Basmati rice and a side salad. It is one of my top 10 favourite meals.
PER SERVE CHICKEN BEEF LAMB TOFU
FAT TOTAL 5.9g 6.3g 7.5g 10.5g
SAT. FAT 1.4g 2.0g 2.6g 0.6g
FIBRE 1.7g 1.7g 1.7g 1.7g
PROTEIN 34.1g 35.1g 33.2g 18.3g
CARBS 15.6g 15.6g 15.6g 20.6g
SUGAR 10.4g 10.4g 10.4g 11.7g
SODIUM 500mg 494mg 529mg 439mg
KILOJOULES 1067 (cals 255) 1098 (cals 262) 1114 (cals 266) 924 (cals 221)
GI RATING LOW LOW LOW LOW
Recipe by Annette Sym in affiliation with www.symplytoogood.com.au