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How to make healthy chicken masala

How to make healthy chicken masala

#SaturdaySessions

Text: Janice Sim

When chicken masala and supergrains come together

Crazy about superfoods? You might have already heard of freekeh (pronounced free-kah), the latest supergrain known to boast more protein and twice as much fibre as quinoa. To help you get the ball rolling with this newfangled staple, food delivery service, Grain, has an enticing recipe on how to cook the healthy grains — alongside an aromatic chicken tikka masala. For those keen on adding a little heat and array of spices to your weekend dinners, you're welcome. 

Note: Prepare the freekeh before starting on the chicken tikka masala
*Serves 2-3

Freekeh with cumin oil: Here's what you need

1 tspn dried Cumin
1 tbpsn Vegetable Oil
125g Cracked Freekeh (available on iHerb)
500g Water
A pinch of Salt

Freekeh with cumin oil: How to make it

1. In a small pan on medium heat, toast the dried cumin until fragrant without burning.
2. Remove from heat and add in vegetable oil. Let the oil sit until it cools so that the flavour from the cumin seeds infuses with the oil.
3. In a medium saucepan, combine freekeh, water and salt and bring to a boil.
4. Reduce the heat to a simmer and cook, stirring occassionally for approximately 15 minutes until all the water has been absorbed.
5. Remove the pan from the heat. Add the cumin oil to the freekeh and mix thoroughly.

Chicken Tikka Masala: Here's what you need

300g Canned Whole Peeled Tomatoes
10g BBQ Tikka Masala Powder
20g Butter
1 tspn Chilli Powder
1 tspn Turmeric Powder
100ml Chicken Stock
300g Boneless Chicken Thigh
1 large Yellow Onion, finely diced
3 cloves of Garlic, finely chopped
8 fresh Lime Leaves
Salt and Black Pepper to taste
Few Sprigs of Fresh Coriander, chopped
Few Sprigs of Fresh Mint, chopped

Chicken Tikka Masala: How to make it

1. In a medium to large pot, sear the chicken with the skin side down.
2. Once it has some colour, flip over and add in diced yellow onion with chopped garlic and sauté lightly until fragrant.
3. Add in the BBQ tikka masala powder and stir well.
4. Pour in chicken stock and bring to a boil, add in the can of whole peeled tomatoes and simmer on low heat until the sauce thickens.
5. Season with salt and black pepper to taste then add in the butter. Stir well and allow the butter to melt.
6. Add in lime leaves, remove pan from heat and cover with a lid to allow flavours to intensify for 2-3 mins.
7. Serve it over the freekeh and garnish with chopped coriander and mint.

See more of our delicious and easy-to-make recipes.   

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