Chicken Tikka Tray Bake

Steps

1. 1

   Preheat the oven to 190°C (375 °F) (375°F (190 °C)). Lightly grease a large deep baking dish if needed, and prepare all of the vegetables and chicken so they are ready to add at once.

2. 2

   Add the chopped chicken breast, basmati rice, chopped green, red, and yellow peppers, chopped red onion, and cherry tomatoes to the baking dish.

3. 3

   Add the Tikka Masala seasoning, light coconut milk, chicken stock, tomato purée, and easy garlic. Stir thoroughly until the rice is distributed evenly and all ingredients are coated in the liquid and seasoning.

4. 4

   Spread the mixture into an even layer. Cover the dish tightly with foil so the rice can steam and the liquid does not evaporate prematurely.

5. 5

   Bake, covered, for 40–45 minutes, until the chicken is cooked through, the rice is tender, and most of the liquid has been absorbed. The thickest piece of chicken should reach 74°C (165 °F) (165°F (74 °C)).

   Start 45-minute timer
6. 6

   Remove the foil. Sprinkle the grated reduced-fat cheddar evenly over the top of the bake.

7. 7

   Return the uncovered dish to the oven and bake for a further 10 minutes, until the cheese has melted and the top is lightly golden.

   Start 10-minute timer
8. 8

   While the bake finishes, stir together fat-free yogurt, sugar-free mint sauce, and lemon juice to taste to make a quick mint-yogurt dip. Add sweetener if desired, as shown in the transcript.

9. 9

   Rest the bake for a few minutes, then serve with the mint-yogurt dip and chopped fresh basil or coriander.