1 portion contains approximately:
| 475 | kcal |
| 40 g | protein |
| 11 g | fat |
| 54 g | carbohydrates |
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250 g chicken breast
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100 g low-fat yogurt
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2 tbsp lemon juice
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1 tbsp tomato paste
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1⁄2 tbsp curry powder
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½ tsp garam masala
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1 tsp ground paprika (sweet)
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90 g brown rice
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1 tsp coriander
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¼ tsp each of coriander, fennel and mustard seeds
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180 ml vegetable stock
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40 g onions
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2 cloves of garlic
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600 g red peppers, yellow peppers (each 300g)
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1 tbsp fresh mint
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120 g tomatoes
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1 tbsp tandoori paste
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100 ml tomato juice
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100 ml low-fat coconut milk
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1 tsp rapeseed oil
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Salt, Pepper
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1
Make a marinade with the yogurt, lemon juice and spices (curry powder, garam masala, paprika).
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2
Cut the chicken into pieces of approximately 1 cm and marinate in the yogurt mix for about 2 hours (covered and refrigerated).
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3
To prepare the rice, heat 1 tsp rapeseed oil in a pan, add the seeds and cook them until fragrant. Add the rice and vegetable stock, let simmer.
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4
Peel and mince the onion and garlic.
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5
Dice the peppers and tomatoes.
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6
Heat 1 tbsp rapeseed oil in a deep pan and sauté the onions until translucent. Add the tandoori paste, garlic and peppers; sauté briefly.
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7
Fold in the marinated chicken including the yogurt marinade and cook for about 5 minutes, stirring continuously.
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8
Add the tomatoes, tomato juice, and herbs, top off with coconut milk and simmer for 5 more minutes over low heat.
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9
Arrange the chicken tikka and the rice and serve.