Chicken Tikka Masala recipe from the Can Cook team in Liverpool

This is a great weekend family dish – its not too hot at all – my 5 year old daughter loves it.

I got this recipe from the Can Cook Healthier recipe book and we’ve made it several times. Can Cook is a innovative social enterprise in Liverpool that employs chefs delivering practical cooking sessions that inspire and impart good cooking skills. I was lucky enough to work with Can Cook when I was at the Centre of Food Policy, City University.

They recently launched their Teaching Liverpool to Cook campaign where chefs will be delivering cooking sessions all over Liverpool to community groups, schools, and businesses.

You will need…

250-300g organic chicken breast cubed*
2 tablespoons olive oil
200ml plain yogurt (I use full fat)
3 cloves garlic crushed
2 teaspoons grated ginger
3 teaspoons paprika
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1 teaspoon garam masala
Juice from half a lime
400g tinned tomatoes
1/2 teaspoon ground fenugreek
15g chilled butter
1/2 vinegar
20ml single cream
2 tablespoons fresh coriander chopped

How to…

Mix yoghurt, garlic, ginger, two teaspoons of paprika, ground coriander, ground cumin, 1/2 teaspoon garam masala and lime juice.
Add the cubed chicken, mix well and leave to marinate for 2 hours in the fridge (but if you have less time don’t worry).
Heat the oil in a large pan and add the chicken and the marinade, cook on a medium heat for about 20 minutes, stirring until the chicken is tender.
In another pan add the tomatoes and ground fenugreek, then cook for 5 minutes, until some of the liquid has evaporated.
Add the chilled butter, one teaspoon of paprika, half a teaspoon of gram masala, the vinegar and single cream, and cook for an extra minute.
Add the sauce to the chicken, stir in the fresh coriander
Season and serve with brown rice.

*I weighed what I was using on Saturday and it was just over 260 raw – so about 60g for my 5 year old daughter and then about 100g for adults. I had enough for a left over lunch for me today too.

Based on giving a quarter of the amount made here to a 5 year old and using brown rice – this meal will provide high levels of potassium, vitamin A, vitamin C, vitamin B3 and B6 and about a half of their recommended iron intake, a third of their recommended intake of vitamin B1 and vitamin B2 and calcium…not bad!


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