Healthy chicken tikka masala

Chicken second courses

2 Tbsp grapeseed oil 1 small red onion 2 Tbsp fresh garlic 1 Tbsp fresh ginger 2 Tbsp tomato paste 1 Tbsp brown sugar 1 Tbsp ground cumin 1 Tbsp garam masala 1 tsp red chile flakes 1 tsp tumeric 1 tsp salt 1 lb chicken breasts 1/4 cup yogurt 1/2 cup water 1 cup brown rice (uncooked)