Dr Jeans shares one of his favourite low-carb recipes with us!
Chicken Tikka Masala Serves 4
500g boneless, skinless chicken thighs
1 cup extra-thick yoghurt
1 Tbsp. fresh ginger, grated
3 cloves garlic, minced
Salt and pepper
METHOD: Mix the yoghurt, ginger and garlic and season to taste. Add chicken and marinate for at least 30 minutes.
For the sauce
3 Tbsp. butter
2 tsp. olive oil
2 cloves garlic, minced
1 ½ Tbsp. ginger, peeled and minced
1 red chilli, minced (remove seeds if you don’t want it spicy)
2 Tbsp. tomato paste
2 tsp. paprika
1 tsp. garam masala
7 Roma tomatoes, diced or 1 tin chopped, peeled tomatoes
1 ½ tsp. salt
2 cups water
½ cup cream
1 handful fresh coriander, roughly chopped
METHOD: Place a large pan on medium heat and add the butter and olive oil. When the butter has melted, add the garlic, ginger and chilli and sauté until lightly browned. Add the tomato paste and cook until the tomato has darkened in colour, about 3 minutes. Add the paprika and garam masala and sauté for another minute. Add the tomatoes, salt and water. Bring the sauce to the boil and then turn down to a simmer and cover. Cook for 20 minutes, take the pan off the heat and allow the sauce to cool for 5 minutes. Meanwhile, preheat your grill and cover a roasting tray with foil. Remove the chicken thighs from the marinade and place on the tray; put under grill and cook for about 5 minutes each side, until lightly charred and almost cooked through. Use a blender or food processor to blend the sauce until smooth. Pour back into the pan, bring sauce back up to a boil and add the chicken. Reduce heat to simmer and cook, covered, for about 10 minutes. Add cream and fresh coriander, stir through and serve.