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Chicken Tikka & Notatoes (Read 2505 times)
 
May 20th, 2009 at 12:05pm

Derek   Offline
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The "Camp Oven Cook"
Joined: Nov 10th, 2003 at 3:00pm
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Lockyer Valley, Queensland, Australia

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CHICKEN TIKKA


(Serves 2 females OR 1 male)

Many of you know that a few years back I was on the Tony Ferguson Diet.  {I actually lost 17 kilos)  From that I still get the occasional email from them with low fat, low salt & low carb recipes.  This one arrived today and I thought I would share.

Ingredients

   *125g tub of allowed low fat natural yoghurt
   *˝ teaspoon of ginger paste
   *2 garlic cloves, crushed
   *1 tablespoon of curry powder
   *Ľ teaspoon of chilli paste (optional)
   *1 small lemon, juiced
   *Salt and pepper to season
   *1 tablespoon olive oil
   *220g chicken breast
   *1 small onion, finely sliced
   *8 medium mushrooms, finely sliced
   *1 cup of salt reduced chicken stock
   *2 tablespoons of coriander leaves, finely chopped

Method

  1. Place yoghurt, ginger, garlic, curry, chilli and lemon juice in a small bowl and combine well. Season with salt and pepper. Cover with cling wrap and place in the fridge for 1 hour to develop the flavours.
  2. After the yoghurt mix has been sitting for 1 hour, heat the olive oil in a medium fry pan. Add the chicken, onions and mushroom and toast until golden.
  3. When the chicken mix is golden, add the chicken stock. Allow to simmer until reduced by half its volume.
  4. Stir in the yoghurt mix and coriander, combining well. Reduce the heat to low and simmer for 10 minutes (or until the sauce thickens). Taste and adjust seasoning if necessary.
  5. Serve immediately with NOTATOES.

Note

   *The yoghurt used is half a treat serve for females or one treat serve for males.
   *If preferred, other meats or tofu may be used instead of chicken.

NOTATOES (MASHED POTATO SUBSTITUTE)


Ingredients

   * 1 Medium head caulifl ower, cut into florets
   * 75g Light cream cheese (An alternative option is using low fat smooth ricotta cheese)
   * 1 Clove garlic, crushed
   * Salt and pepper to taste
   * Chives, chopped

Method

  1. Steam caulifl ower until tender.
  2. Place in a blender or food processor with the cream
     cheese, garlic and salt and pepper.
  3. Process until smooth.
  4. Garnish with chopped chives and cracked pepper.

Note:

   * If the mixture is too thick, try adding a small amount of salt reduced stock while blending.
 

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