Chicken Tikka Curry With Cauliflower Mash
Preparation time is 15minutes
Cook time is 25minutes
Total time is 40minutes
Serve is for 2 people
Estimated cost per serve is 4.71 dollar
Difficulty level: 3 out of 4
8 Ingredients
Number of servings
2
- 40grams tikka masala curry paste
- 400grams cauliflower florets
- 2tablespoons fresh coriander
- 1/2 cup salt reduced chicken stock
- 40grams baby spinach
- 40grams low fat natural yoghurt
- 1/2 cup reduced fat coconut cream
- 200grams lean chicken thigh fillets, fat trimmed
Nutrition per serving
1200kJ / 288Cal
1200 Kilojoules or 288 Calories
14% of daily energy intake*
Protein
27.5grams
Fat
12.8grams
Carbs
13.6grams
Sugars
8.4grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 6
Combine curry paste and yoghurt in a large bowl. Add chicken and stir until well coated. Cover and refrigerate for 30 minutes, or overnight, to marinate.
Step 2 of 6
Heat a large deep non-stick frying pan over medium-low heat. Add chicken and cook for 5 minutes or until lightly browned. Add any excess marinade and stir to coat.
Step 3 of 6
Add stock to pan and stir well. Reduce heat to low. Cover and simmer for 8 minutes or until chicken is cooked through.
Step 4 of 6
Stir in coconut cream. Remove lid and simmer, for 10 minutes or until sauce reduces slightly. Remove from heat and stir in spinach to wilt.
Step 5 of 6
Meanwhile, cook cauliflower in a steamer set over a saucepan of simmering water until tender. Using a handheld blender, blend cauliflower to a coarse purée. Season with freshly ground black pepper.
Step 6 of 6
Divide cauliflower mash and chicken curry between plates. Top with coriander to serve.
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