Healthy chicken tikka masala
This healthier version of chicken tikka masala swaps cream for yogurt, ditches the oil and uses skinless chicken breasts without losing any of the flavour.
Preparation: 25 mins plus 1-2 hours marinating time
Cooking: 35 mins
Serves: 4
Calories per serving: 270
Fat per serving: 8g
4 skinless chicken breast fillets
1tbsp tandoori spice blend powder
Juice of half a lemon
100ml low-fat greek style yogurt
1 onion, sliced
3tbsp medium curry paste
2tbsp tomato purée
2tbsp tomato ketchup
2tsp garam masala
Fresh coriander, to garnish
Rice, to serve
1. Cut the skinless chicken breasts into bite-size pieces and put in a glass or china dish. Mix the tandoori powder, lemon juice and yogurt together. Add this to the chicken and stir so that all the pieces are coated. Cover with cling film and refrigerate for 1 to 2 hours to let the flavour develop.
2. Put the onion and curry paste in a large pan and heat gently for about 2 mins, stirring all the time.
3. Add the marinated chicken, 150ml water, tomato purée and tomato ketchup to the pan. Stir to mix well, bring to the boil, then cover, reduce heat and simmer gently for around 25 mins.
4. Stir in the garam masala and cook uncovered for a further 10 mins. Sprinkle with coriander to garnish, and serve with rice.
Try more curry recipes:
Full-fat chicken tikka masala
Curry recipes - choose from over 50
Healthy eating recipes
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courtney, 6 months [Offensive? Unsuitable? Report this comment.]
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