Lower Carb Chicken Tikka Masala with Raita

Name: Lower Carb Chicken Tikka Masala with Raita
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Cuisine: Mughlai (Delhi & Lahore)
Ingredients: 1 kg chicken fillet; 1 brown onion; 2 red chilies; 2 tbsp mild tikka paste; 2 tbsp medium tikka paste; 2 tbsp mango chutney; 0.25 tsp chicken stock; 0.25 cup water; 2 tsp lime juice; 250 ml light cream; 0.25 cup chopped fresh coriander; 450 g bean sprouts; 300 g low-fat plain yogurt; 2 tbsp finely chopped of fresh mint; 2 tsp mint sauce

Chicken, red chilies and mango chutney simmered on the stove for a South Asian raita. It's finished with chicken and drizzle raita over.

45 min · Serves 4 · Medium

Method

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Time: Prep 20 min · Cook 25 min · 45 min total
Difficulty: medium

1
Heat small amount olive oil in a large frying pan or wok, cook chicken in batches until browned all over and set to one side, wipe pan clean.
2
Add a little more olive oil to pan, add onion and cook until onion softens, add chili and two pastes stir until fragrant then return the chicken to the pan.
3
Add chicken stock, water and lime juice stir until stock dissolved. Then add the mango chutney, again stir to combine.
4
Add the cream and bring to boil, reduce heat and simmer for 5-10 Min's this is to cook chicken all the way through. Just before finishing cooking add chopped coriander.
10 min
5
While chicken is finishing off cooking, add sprouts to another pan with a little bit of oil and cook slightly to soften. They should not be cooked all the way, as they should still have a good crunch.
6
To serve place sprouts in a bowl or on a plate and top with chicken and drizzle raita over.
7
Raita. Combine all ingredients in a small bowl. You can also add cucumber seeded and chopped finely.