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Low-calorie chicken tikka masala recipe

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Low-calorie chicken tikka masala

It takes just 10 minutes to prep this tasty low-calorie chicken tikka masala. A portion of this dish is just 217 calories per serving.

This low-calorie curry has a rich masala sauce made from curry paste, 0% fat yoghurt, passata, and coconut cream. Packed with onion, red pepper, and tender chunks of chicken breast. This recipe serves four to six people. If you serve four big portions, the calories for each serving will increase to 326 cals, which is still low as far as low-calorie meals go.

Ingredients

– 2tbsps tikka masala curry paste
– 170g tub 0% fat yoghurt
– 3 chicken breasts (500g) each cut into 5-6 chunks
– Spray oil for cooking
– 1 large onion, sliced
– 1 red pepper, sliced
– 350g ready prepared diced butternut squash
– 300ml passata
– 160ml reduced-fat coconut milk
– A handful of fresh coriander
– 200g basmati rice

Method

* Mix half the curry paste with all but 2 tbsps of the yoghurt and a pinch of salt. Add the chicken, coat well and leave to marinate for 2 hours or overnight.

* Set the oven to 220°C/425°F/Gas Mark 7. Heat the baking tray in the oven. Wipe the marinade off the chicken and bake for 12-14 mins, until it’s beginning to char.

* Add 8 sprays of oil to a pan with the onion, cover and cook over medium heat for 5-8 mins. Add the pepper, squash and the rest of the curry paste. Cook for 5 mins.

* Pour in the passata and coconut cream and bring to a boil. Simmer for 10 mins. Add the chicken and simmer over low heat for 5 mins, until the meat is tender. Stir in the rest of the yoghurt and the coriander. Serve with rice. For the rice: Cook 200g jasmine or basmati rice as per pack instructions with a few lightly crushed cardamom pods.

Top tips for making low-calorie chicken tikka masala

Swap the chicken breast for tofu or Quorn for an even lower fat and calorie option – it will also make it suitable for vegetarians too. As this recipe is low in carbs too, it’s part of our low carb recipes collection.

source – cooking365coza

Food and Drink

Roast chicken noodle soup recipe

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Roast chicken noodle soup recipe

Roast chicken noodle soup recipe. Have dinner on the table in a flash with this 5-ingredient chicken and noodle soup.

Ingredients (6)

– 1 tbsp olive oil
– 1kg Soup Starter Pack, cut into 2cm pieces
– 2 Massel 7’s Stock Cubes Chicken Style
– 250g Coles Australian Spaghetti No.1, broken into 5cm pieces
– 1/2 (about 500g) Hot Roast Chicken, skin and bones removed, meat shredded
– 6 cups (1.5L) water

Method

Step 1

Heat the oil in a large saucepan over medium heat. Add vegetables and cook for 2-3 mins until lightly browned.

Step 2

Add stock cubes and 6 cups (1.5L) water. Stir in pasta. Bring to the boil.

Step 3

Simmer for 10 mins or until vegetables are tender and pasta is al dente. Add the chicken. Simmer until the chicken is heated through. Season.

source – BBC

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Food and Drink

20-minute healthy bolognese recipe

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healthy bolognese recipe

20-minute healthy bolognese recipe. Lentils, cherry tomatoes and basil provide a rich colour and flavour for this bright, modern take on beef bolognese that the family will love. The best part is that it’ll be ready in just 20 minutes.

Ingredients (12)

– 2 tbsp extra virgin olive oil
– 500g beef mince
– 1/3 cup (95g) tomato paste
– 4 garlic cloves, finely grated
– 1/4 cup (75g) caramelised onion jam
– 2 tbsp soy sauce
– 400g can lentils, rinsed, drained
– 375g instant lasagne sheets
– 500g mixed cherry tomatoes, halved
– Pinch of Oregano Leaves
– Basil leaves, to serve
– Grated parmesan, to serve

Method

Step 1

Heat the 2 tbsp extra virgin olive oil in a large pan over high heat. Cook 500g beef mince, stirring, for 3 minutes or until browned. Add 1/3 cup (95g) tomato paste and 4 garlic cloves, finely grated, and cook for 2 minutes, then add 1/4 cup (75g) caramelised onion jam, 2 tbsp soy sauce, 400g can lentils, rinsed, drained and 1 cup (250ml) water. Reduce heat to medium. Season with black pepper. Cook for 12 minutes or until slightly reduced. Remove from heat.

Step 2

Meanwhile, cook 375g instant lasagne sheets in a pan of boiling salted water according to packet instructions until al dente. Drain.

Step 3

Top lasagne sheets with bolognese, 500g mixed cherry tomatoes, halved, Pinch of Oregano Leaves, Basil leaves, to serve and Grated parmesan, to serve to serve.

source – tastecom

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Food and Drink

Lemon meringue scones recipe

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Lemon meringue scones

Lemon meringue scones recipe. Swap your regular scones for something a bit different: this easy, retro recipe inspired by lemon meringue pie.

Ingredients (10)

– 400g (2 2/3 cups) self-raising flour, plus extra, to dust
– 100g (1/2 cup) caster sugar
– 60g butter, chilled, chopped
– 1 tbsp finely grated lemon rind
– 250ml (1 cup) lemonade
– 80ml (1/3 cup) fresh lemon juice
– 25g bought mini meringues, finely crushed
– 160ml (2/3 cup) thickened cream, whipped
– 130g (1/2 cup) bought lemon curd
– Icing sugar, to dust

Method

Step 1

Preheat oven to 220C/200C fan forced. Line a baking tray with baking paper. Sift the 400g (2 2/3 cups) self-raising flour, plus extra, to dust into a large bowl. Stir in 2 tablespoons of the 100g (1/2 cup) caster sugar. Use your fingertips to rub the 60g butter, chilled, chopped into the mixture until it resembles fine crumbs. Stir in the 1 tbsp finely grated lemon rind. Make a well in the centre.

Step 2

Pour the 250ml (1 cup) lemonade into the well. Use a flat-bladed knife in a cutting motion to mix until evenly incorporated and the mixture just begins to hold together. Knead on a lightly floured surface until just smooth. Shape dough into a 2cm-thick disc. Use a round 6cm-diameter pastry cutter dipped in extra flour to cut 12 rounds from the dough, re-shaping offcuts as needed. Place the scones, slightly apart, on the prepared tray. Bake for 17 minutes or until golden and scones sound hollow when tapped on top.

Step 3

Meanwhile, place the 80ml (1/3 cup) fresh lemon juice and remaining sugar in a small saucepan. Bring to the boil over high heat. Boil for 3-4 minutes or until thickens slightly. Remove from heat.

Step 4

Use a serrated knife to slice the warm scones in half horizontally. Brush the tops of the scones with the syrup then sprinkle with 25g bought mini meringues, finely crushed. Top the scone bases with 160ml (2/3 cup) thickened cream, whipped and 130g (1/2 cup) bought lemon curd then sandwich with the scone tops. Serve dusted with Icing sugar, to dust.

source – tastecom

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