KateXXXXXX
Well-Known Member
- Relationship to Diabetes
- Parent
I didn't like the recipe I found on Weight Watchers, so I made my own... This quantity is for three people. It works out at 10 pro-points a portion. including the rice.
500 g Chicken, Breast, Skinless, Raw, sliced
200 g Yogurt, Greek, 0% Fat
1 teaspoons Ginger, Root, grated (grated)
3 teaspoons Tikka Spice Mix
4 large Tomatoes, skinned and chopped (or half a can of chopped tomatoes)
2 medium Onions
1 teaspoons Garlic Pur?e (level)
1 tablespoons Coriander, Fresh, chopped
4 1/2 oz brown Basmati rice
1 pack flat green beans, sliced
Instructions
Mix the ginger, Tikka spice mix and yogurt together with the garlic and coriander. Add the sliced chicken breast and marinate for an hour.
Scald, peel and chop the tomatoes. Peel and slice the onions.
Spray a non-stick pan with oil and fry the onions until golden. Add the chicken and all the marinade, and bring up to a simmer.
Add the chopped tomatoes.
Simmer gently for 45 minutes.
Put the brown rice into a saucepan. Cover with water until the water is 1" above the rice. Bring to the boil, turn down to a gentle simmer, and put the lid on... Cook for 30 minutes. Check half way through to make sure the rice isn't sticking. You may need to top the water up a little, but it should all be absorbed by the end of cooking time.
Steam the green beans towards the end of the cooking time: you can do this for the last five minutes on top of the rice.
Drain the rice and serve with the chicken tikka masala and the steamed beans.
500 g Chicken, Breast, Skinless, Raw, sliced
200 g Yogurt, Greek, 0% Fat
1 teaspoons Ginger, Root, grated (grated)
3 teaspoons Tikka Spice Mix
4 large Tomatoes, skinned and chopped (or half a can of chopped tomatoes)
2 medium Onions
1 teaspoons Garlic Pur?e (level)
1 tablespoons Coriander, Fresh, chopped
4 1/2 oz brown Basmati rice
1 pack flat green beans, sliced
Instructions
Mix the ginger, Tikka spice mix and yogurt together with the garlic and coriander. Add the sliced chicken breast and marinate for an hour.
Scald, peel and chop the tomatoes. Peel and slice the onions.
Spray a non-stick pan with oil and fry the onions until golden. Add the chicken and all the marinade, and bring up to a simmer.
Add the chopped tomatoes.
Simmer gently for 45 minutes.
Put the brown rice into a saucepan. Cover with water until the water is 1" above the rice. Bring to the boil, turn down to a gentle simmer, and put the lid on... Cook for 30 minutes. Check half way through to make sure the rice isn't sticking. You may need to top the water up a little, but it should all be absorbed by the end of cooking time.
Steam the green beans towards the end of the cooking time: you can do this for the last five minutes on top of the rice.
Drain the rice and serve with the chicken tikka masala and the steamed beans.