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Chicken Tikka Masala with Brown Rice & Courgette
Moreish free-range curried chicken is the star in this tikka masala. Bubbled away with creamy coconut, nutritious courgette and baby spinach. Serve with fluffy brown rice and a sprinkle of nigella seeds. Delish.
High protein
1/3 daily fibre
8 plants
Low sat fat
Serving size
Ingredients
- 1 tsp nigella seeds
- 80g baby spinach
- 1 handful of fresh coriander
- 200g passata (tomatoes, salt, citric acid)
- 2 tsp curry powder (Turmeric, coriander, onion, garlic, fenugreek, fennel, chilli powder, black pepper, salt)
- 4 tsp ginger & garlic paste (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 300g diced British Free Range chicken breast
- 2 tbsp tikka paste (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 80g green beans
- 1 courgette
- 15g creamed coconut
- 80g brown rice (100% Brown Rice)
Nutritional Information
Calories: 550
Protein: 50g
Carbs: 51g
Fat: 16g
Ingredients
- 80g baby spinach (use half)
- 4 tsp ginger & garlic paste (use half) (Ginger puree IQF, Garlic puree IQF, Citric Acid, Water)
- 80g brown rice (use half) (100% Brown Rice)
- 1 handful of fresh coriander (use half)
- 80g green beans (use half)
- 1 courgette (use half)
- 150g diced British Free Range chicken breast
- 200g passata (use half) (tomatoes, salt, citric acid)
- 15g creamed coconut (use half)
- 1 tsp nigella seeds (use half)
- 2 tbsp tikka paste (use half) (Mustard) (Water, Rapeseed Oil, Smoked Paprika, Garlic, Turmeric, Curry powder (Turmeric, Coriander, Yellow MUSTARD Flour, Onion Powder, Garlic Powder, Fenugreek, Fennel, Salt, Chilli Powder, Ground Black Pepper), Cumin, Coriander, Salt, Tamarind extract, Coriander leaf, Acetic acid, Cayenne pepper, Cornflour, Roast cumin seeds)
- 2 tsp curry powder (use half) (Turmeric, coriander, onion, garlic, fenugreek, fennel, chilli powder, black pepper, salt)
Nutritional Information
Calories: 550
Protein: 50g
Carbs: 51g
Fat: 16g
Chicken Tikka Masala with Brown Rice & Courgette
Moreish free-range curried chicken is the star in this tikka masala. Bubbled away with creamy coconut, nutritious courgette and baby spinach. Serve with fluffy brown rice and a sprinkle of nigella seeds. Delish.
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Cooking Instructions
Before you start
- Bring a medium saucepan filled with salted water to a boil
- Boil a half-full kettle
- Pull out a large frying pan, a medium bowl, a measuring jug & a sieve
Get the rice on
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain
- Dissolve the creamed coconut in the jug with 100ml boiling water (50ml for 1 person)
Prep time
- Roughly dice the courgette into 2cm chunks. Trim and cut the green beans into thirds
- In the medium bowl, toss the chicken in half the tikka paste and half the ginger & garlic paste
Simmer the tikka masala
- Heat the large frying pan with 1 tsp oil on medium-high heat. Once hot, add the chicken, courgette and green beans and cook for 4 mins. Season with salta and pepper
- Stir in the curry powder and the remaining tikka paste and ginger & garlic paste. Cook for 30 secs
- Add the passata and coconut mixture to the pan. Bring to the boil, then simmer for 13 mins, until the sauce has thickened and the chicken is cooked through
Last bits
- Roughly chop the coriander. Rinse the spinach
- In the final 2-3 mins, add the spinach and half the coriander to the curry and stir to wilt. Add a splash of water if it becomes too dry. Season to taste
Plate up
- Check your chicken is cooked through by cutting a large piece in half; the flesh should be white and the juices running clear
- Share the chicken curry between bowls, with the rice alongside. Scatter over the remaining coriander and nigella seeds
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