Switch your calorific takeaway curry for this healthy Chicken Tikka Masala

From Lowri Turner’s The S Factor Diet.

Who doesn’t love Chicken Tikka Masala? But rather than piling on the pounds, try this healthy, low-fat twist on the takeaway classic instead. Vegetarians can replace the chicken with 500g/1lb 2oz silken tofu or Quorn.
 

Chicken Tikka Masala

Serves: 4

Preparation time: 15 minutes

Cooking time: 35 minutes
 
150g/5½oz/scant ¾ cup brown rice
150g/5½oz/¾ cup quinoa
2 tsp coconut oil or extra virgin olive oil
1 small onion, finely chopped
2 garlic cloves
3cm/1¼in piece of root ginger, peeled and grated
a pinch of dried coriander
1 tsp garam masala
a pinch of paprika
a pinch of chilli powder
4 boneless, skinless chicken breasts, each about 200g/7oz, cut into
bite-sized pieces or 500g/1lb 2oz silken tofu or Quorn, cut into bite-sized pieces
1 tsp tomato paste
1 green pepper, deseeded and cut into chunks
1 red pepper, deseeded and cut into chunks
juice of ½ lemon
1 cauliflower head, broken into florets
100g/3½oz/⅔ cup frozen peas, defrosted
100g/3½oz/heaped ⅓ cup reduced-fat Greek yogurt
fine sea salt and freshly ground black pepper
2 tbsp coriander leaves, to serve
 

1. Rinse the rice under cold running water for 1 minute, then drain. Put the rice and quinoa in a heavy-based saucepan and cover with water. Bring to the boil over a medium-high heat, then reduce the heat to low and simmer, covered, for 20 minutes until all the water has been absorbed. Remove the pan from the heat and leave to stand, covered, for 10 minutes.

2. Meanwhile, heat the coconut oil in a non-stick saucepan over a medium-high heat. Cook the onion and garlic for 4–5 minutes until the onion has softened. Add the ginger, spices and a pinch of salt, and cook, stirring, for 1–2 minutes. Add the chicken and cook for a further 2 minutes until browned all over, then stir in the tomato paste, peppers and a splash of lemon juice. Pour in 250ml/9fl oz/1 cup water and bring to the boil over a medium-high heat. Reduce the heat to low and simmer for 15–20 minutes until the chicken is cooked through and the sauce has thickened.

3. Ten minutes before the end of the cooking time, put the cauliflower in a food processor and process until it resembles coarse breadcrumbs. Transfer to a steamer, add the peas, then cover and steam for 2 minutes until heated through. Add the remaining lemon juice to the steamed cauliflower, then season with salt and pepper and stir. Remove the curry from the heat and stir in the yogurt. Divide the curry, rice and quinoa mix and cauliflower into 4 equal portions. Sprinkle with coriander and serve.
 

With over 70 recipes to help balance your hormones naturally, Lowri Turner shows you how to lose excess weight easily and keep it off for good.

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The S Factor Diet by Lowri Turner

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