Healthy chicken tikka masala

Healthy chicken tikka masala with rice
Average rating: 4 out of 5 star rating

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

  • Serves: 4

  • Prep time: 25 mins

    (plus 1-2 hours marinating time)

  • Cooking time: 35 mins

  • Total time: 1 hr

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Ingredients

  • 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
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Method

  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.

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Nutritional information per portion

  • Calories 270(kcal)
  • Fat 8.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

http://www.goodtoknow.co.uk/recipes/151201/Healthy-chicken-tikka-masala