Here’s another curry favourite; Chicken Tikka Masala! Why not serve it with gluten free roti? Get the recipe here.

Ingredients (serves 3-4)

• 400g boneless chicken thighs
• 1 tbsp ginger paste
• 1 tbsp kashmiri chilli powder
• salt
• 1/2 tsp turmeric
• 2 tbsp greek yoghurt or plain lactose free yoghurt
• 1/2 tsp garam masala
• 1/4 tsp carom seeds
• 3-4 tsp lemon juice
• 1/2 tbsp corn flour
• 1/4 red chilli, chopped finely
• 1 capsicum pepper
• 4 medium tomatoes
• pinch cumin seeds
• thumb size piece of ginger, chopped
• 1 tsp ground coriander
• 1/4 cup tomato paste
• 1/4 cup water
• 1/4 tsp ground cardamom
• 1/2 tsp dried fenugreek leaves
• 2 tbsp lactose free cream
• 2 tbsp sugar
• salt to taste
• oil

Method

1. Cut the chicken thighs in bite sized pieces.
2. Mix the ginger paste, kashmiri chilli powder, pinch salt, turmeric, yoghurt, garam masala, carom seeds, lemon juice, corn flour and the chopped chilli.
3. Cover the chicken in the yoghurt and spice mixture. Cover and let it marinate in the fridge for at least 2 hours.
4. Deseed the tomatoes and chop in big chunks.
5. Heat a tablespoon of oil in a pan and saute until softened.
6. Transfer the tomatoes to a bowl and blend them. Set aside.
7. Chop the capsicum pepper. Heat some oil in a pan and saute for 2-3 minutes. Set aside.
8. Heat a tablespoon of oil in a separate pan. Add the cumin seeds and ginger and cook for 1-2 minutes.
9. Add the chicken pieces and cook on high heat for a couple of minutes then reduce the heat.
10.  Once the chicken is cooked add the pureed tomatoes.
11. Add the ground coriander, add the tomato puree and water. Mix well together.
12. Add salt, cardamom, fenugreek, sugar and the lactose free cream.
13. Finally add the green capsicum and serve.

Nutritional Analysis (1 serving if splitting in 4 portions)

390kcal, 19g carbohydrates, 31g protein, 22g fat, 4g fibre, 2.7g glucose, 3g fructose, 0.9g lactose (if using greek yoghurt)