1、The Ultimate Makeover: Chicken tikka masala

You'll love Angela Nilsen's version of this classic Indian favourite - it tastes authentic but is far lighter and healthier

The Ultimate Makeover: Chicken tikka masala recipe

Ingredients

  • 4-5cm piece ginger, peeled
  • 4 plump garlic cloves
  • 3 tbsp natural yogurt
  • 2 tsp lime juice
  • 1 tbsp finely chopped coriander leaves
  • ½ tsp each hot chilli powder, garam masala and paprika (use ¼ tsp of each if you prefer a milder flavour)
  • ¼ tsp turmeric
  • 1 tsp each cumin and coriander seeds
  • ½ tsp fenugreek seeds
  • 600g skinless, boneless chicken breasts, cut into 4cm chunks
  • 2 tbsp rapeseed oil
  • 2 onions, halved lengthways, sliced into rough, thin wedges
  • ½ tsp each paprika, turmeric and garam masala
  • ¼ tsp hot chilli powder (leave this out if you'd prefer a milder flavour)
  • 2 tbsp tomato purée
  • 2 tbsp natural yogurt
  • 250g basmati rice
  • 200g frozen peas
  • handful coriander leaves, chopped
  • lime wedges

Method

Put half of this mix into a medium bowl, then stir in the yogurt, lime juice, chopped coriander, chilli, garam masala, paprika and turmeric. Heat a small heavy-based dry pan, tip in the cumin, coriander and fenugreek seeds, then heat briefly until toasted and smelling fragrant (they will start to jump in the pan). Remove and grind to a powder using a pestle and mortar. Stir half into the yogurt mix (save the rest for the sauce). Stir the chicken chunks into the spiced yogurt until well coated. Cover and leave to marinate for at least 30 mins, or overnight if you like.
  • Meanwhile, make the sauce. Heat the oil in a large pan. Add the onions, then fry over a medium heat for about 10 mins, stirring occasionally, until softened and turning brown. Stir in the remaining ginger and garlic, and stir-fry for 2 mins. Mix in the paprika, turmeric, garam masala, chilli and the rest of the toasted cumin, coriander and fenugreek. Cook for 1 min, stirring to scrape up the bits from the bottom of the pan. Stir in the tomato purée, then 150ml water. Cook for 1 min. Carefully transfer to a food processor or blender. Process to a thick, fairly smooth sauce. Return to the pan, pour in another 150ml water, then set aside. Can be made a day ahead. Soak the rice in cold water for up to 30 mins.
  • Heat the grill to high. Thread the chicken onto 8 wooden skewers (soaked first), then balance them across a baking tray lined with foil, so they are slightly raised over it. Grill for 12-15 mins until cooked and slightly charred around the edges. Meanwhile, drain the rice, then tip into a pan with 375ml water. Bring to a boil, then cook over a low heat, covered, for 8 mins. Remove from the heat but leave covered for 5 mins. Cook the peas in boiling water for 3 mins, drain. Fluff up the rice with a fork, then toss in the peas.
  • When ready to serve, reheat the sauce, stirring in any juices from the chicken and a drop more water to thin if necessary (it should be quite thick). Remove from the heat, stir in the yogurt, then season with a pinch of salt. Serve the chicken skewers with the rice, a scattering of coriander and lime wedges.

  • https://www.truecookbook.com/recipe/the-ultimate-makeover-chicken-tikka-masala-6451/

    2、The ultimate makeover: Chocolate brownies

    Angela gives these rich treats a makeover, with a magic ingredient to reduce the fat content...
    The ultimate makeover: Chocolate brownies recipe

    Ingredients

    • 85g dark chocolate, 70% cocoa solids, chopped into small pieces
    • 85g plain flour
    • 25g cocoa powder
    • ¼ tsp bicarbonate of soda
    • 100g golden caster sugar
    • 50g light muscovado sugar
    • ½ tsp coffee granules
    • 1 tsp vanilla extract
    • 2 tbsp buttermilk
    • 1 egg
    • 100g mayonnaise (I used Hellman's)

    Method

    1. Heat oven to 180C/fan 160C/gas 4. Pour enough water into a small pan to one-third fill it. Bring to the boil, then remove the pan from the heat. Put the chopped chocolate into a large bowl that will fit snugly over the pan without touching the water. Sit the pan over the water (still off the heat) and leave the chocolate to melt slowly for a few mins, stirring occasionally until it has melted evenly. Remove the bowl from the pan, then let the chocolate cool slightly.
    2. Meanwhile, lightly oil and base-line a 19cm square cake tin that is 5cm deep. Combine the flour, cocoa and bicarbonate of soda. Using a wooden spoon, stir both the sugars into the cooled chocolate with the coffee, vanilla and buttermilk. Stir in 1 tbsp warm water. Break and beat in the egg, then stir in the mayonnaise just until smooth and glossy. Sift over the flour and cocoa mix, then gently fold in with a spatula without overmixing.
    3. Pour the mixture into the tin, then gently and evenly spread it into the corners. Bake for 30 mins. When a skewer is inserted into the middle, it should come out with just a few moist crumbs sticking to it. If cooked too long, the mix will dry out; not long enough and it can sink. Leave in the tin until completely cold, then loosen the sides with a round-bladed knife. Turn out onto a board, peel off the lining paper and cut into 12 squares.

    3、The ultimate makeover: Moussaka

    A light and healthy, but rich-tasting Greek-style dish
    The ultimate makeover: Moussaka recipe

    Ingredients

    • 2½ tbsp olive oil
    • 1 onion, chopped
    • 2 plump garlic cloves, finely chopped
    • 2 large carrots (350g total weight), diced
    • 450g 5% fat minced beef
    • 100ml white wine
    • 1 tsp ground cinnamon, plus extra
    • ¼ tsp ground allspice
    • 400g can plum tomatoes
    • 2 tbsp tomato purée
    • 1 heaped tbsp chopped oregano leaves
    • 2 good handfuls chopped flat-leaf parsley, plus extra to garnish
    • 3 aubergines (about 750g/1lb 10oz total weight), ends trimmed
    • 1 tbsp lemon juice
    • 2 eggs
    • 1 tbsp cornflour
    • 300g 2% Greek yogurt
    • 50g Parmesan, grated
    • halved cherry tomatoes and thinly sliced red onion and rocket salad

    Method

    1. Heat 1 tbsp oil in a large, wide sauté pan. Tip in the onion and garlic, then fry for 6-8 mins until turning golden. Add the carrots and fry for 2 mins more. Stir the meat into the pan, breaking it up as you stir. Cook and stir over a high heat until the meat is no longer pink. Pour in the wine and briefly cook until most of the liquid has evaporated. Stir in the cinnamon and allspice. Tip in the tomatoes, tomato purée and 1 tbsp water (mixed with any juices left in the can), then stir to break up the tomatoes. Season with some pepper, add all the oregano and half the parsley, cover, then simmer on a low heat for 50 mins, stirring occasionally. Season to taste. Mix in the remaining parsley. Can be done a day ahead and refrigerated overnight.
    2. While the meat cooks (unless you are doing this a day ahead) prepare the aubergines. Heat oven to 200C/fan 180C/ gas 6. Brush a little of the remaining oil onto 2 large baking sheets. Mix the rest of the oil with the lemon juice. Slice the aubergines into 1cm thick lengthways slices, then lay them on the oiled baking sheets. Brush with the oil and lemon mix, then season with pepper. Bake for 20-25 mins until soft, then set aside. Lower oven to 180C/fan 160C/gas 4.
    3. Spread 2 big spoonfuls of the meat mixture on the bottom of an ovenproof dish (about 28 x 20 x 6cm deep). Lay the aubergine slices on top, slightly overlapping. Spoon the rest of the meat mixture on top. Beat the eggs in a bowl. Slacken the cornflour with a little of the yogurt, stir in the rest of the yogurt, then mix this into the eggs with half the cheese. Season with pepper. Pour and spread this over the meat to cover it. Sprinkle with the rest of the cheese, a little cinnamon and a grating of pepper. Bake for 50 mins-1 hr until bubbling and golden.
    4. Leave moussaka to settle for 8-10 mins, then scatter over some chopped parsley and cut into squares. Serve with a salad of tomato, red onion and rocket.

    4、The ultimate makeover: Blueberry trifle

    Angela Nilsen discovers a lighter way to serve this ever-popular dessert
    The ultimate makeover: Blueberry trifle recipe

    Ingredients

    Method

    1. Make the custard: blend the sugar, custard powder and cornflour with 1 tbsp milk to make a runny paste. Beat in the egg yolk. Pour the remaining milk into a pan, scrape in the vanilla seeds, add the pod, then allow to come just to the boil. Stir this into the cornflour paste, then pour into a clean pan. Cook over a medium heat, stirring all the time, until thickened. Remove from the heat, then stir in the crème fraîche until smooth. Pour into a bowl, cover the surface with cling film to stop a skin forming, allow to cool, then chill until completely cold.
    2. Make the cake: heat oven to 180C/ fan 160C/gas 4. Lightly oil and line the base of a 20cm round cake tin. Put the sugar and eggs into a bowl. Whisk with electric beaters for 5 mins until very thick, paler in colour and the consistency of whipped cream. Sift over the flour and quickly, but lightly, fold it in. Spoon the mixture into the tin and carefully level it, being careful not to squash it. Bake for 25 mins until risen, then remove and cool on a wire rack. Peel off lining paper. Halve the cake so you have a semi-circle. (The other half can be frozen for another time.) Split the semi-circle in half with a knife, then sandwich back together with fruit spread.
    3. Put the sugar and lime zest for the fruit into a pan with 2 tbsp water. Bring slowly to the boil until the sugar has dissolved, then bubble for 1½-2 mins until syrupy. Tip in the blueberries, then cook very briefly, stirring once or twice only, just until they start to burst and release their juices (but still stay whole) and you get a purple syrup. Set aside to cool.
    4. The sponge and custard layers can be built up to 2-3 hrs ahead of when you want to serve. Cut the jammy sponge into cubes, then place in the base of a glass dish. Drizzle over the Marsala. Keep about ¼ of the berries back for the top, then spoon the rest over the sponge with a little syrup. Discard the pod from the custard, then pour it over the fruit.
    5. Just before serving, beat the yogurt, mascarpone and sugar together until smooth and creamy. Pile onto the custard, then drizzle over the reserved fruit and syrup. Use a skewer to swirl some of the juices through the creamy topping. Serve straight away or the syrup discolours the topping. This is best eaten the same day.

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