Skinny chicken tikka masala
A tasty, healthy chicken curry with low-fat yogurt, free-range chicken, light coconut milk and lots of warming Indian spices.
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Prep time: 20 mins
(plus 12-24 hours marinating time) -
Cooking time: 45 mins
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Total time: 1 hr 5 mins
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Serves: 2
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Skill level: Easy peasy
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Costs: Mid-price
Ingredients
Janice Wood from Stoke-on-Trent suggests rubbing the inside of a pan with vegetable oil to stop rice or pasta boiling over and messing up the hob.
For the marinade:
- 1tbsp tikka masala curry paste
- 150g low-fat Greek yogurt
- 2 free-range chicken breasts, each cut into 5-6 large chunks
- Pinch of salt
For the sauce:
- 1 rounded tbsp tikka masala curry paste
- 1 onion, finely chopped
- 200g passata / strained tomatoes
- 200ml tin reduced-fat or light coconut milk
- 1tbsp low-fat Greek yogurt
- A handful of coriander, chopped
For the fragrant rice
- 100g basmati rice
- Pinch of salt
- 5 curry leaves
- ½ tsp black mustard seeds
- 1 cinnamon stick
- Pinch of saffron (optional)
Method
- To make the marinade, mix the curry paste, yogurt and chicken together.
- Preheat the oven to 220°C /fan 200°C. drain the chicken a little and place, piece by piece, onto a baking tray. Bake for 20 mins or until slightly charred. Set the tikka chicken aside while you make the sauce.
- Heat the curry paste in a saucepan. Add the onion and sweat slowly over a low heat for 5-8 mins or until the onion is translucent and soft. Add the coconut milk and bring to the boil. Turn down the heat and add the tikka chicken. Cook over a low heat for 5 mins or until the chicken is cooked through. Finish by stirring through the yogurt and coriander.
- To make the fragrant rice, add the rice and the aromatics to a pan and cover with enough water to come 1cm over the top of the rice. Bring to the boil and simmer for 8 mins, covered. The rice should have absorbed almost all of the water, but still be a bit wet. Remove from the heat and leave to absorb the remaining water for 10 mins, covered. Remove the cinnamon stick before serving with the curry.
By shapemate.co.uk
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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Your comments
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Angela, posted 4 months ago
I too struggled with the instructions, but made it up as I went along!! Adjusted the recipe slightly to reduce the calories down again, but using tikka spices NOT paste and grated block coconut instead of coconut milk. Made it for friends for an evening in and everyone really enjoyed it.
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Tina, posted 5 months ago
I made this tonight for dinner. After reading the last line of the instructions i was thinking how there was no sauce with this dish. Then i realised that i hadn't added the coconut milk, where is it in the instructions? I couldn't find it, it isn't there. Can someone add to the instructions when the coconut milk should be added before someone else makes the same mistake as i did. It was beautiful though, i really enjoyed it, and so did my 8 year old. It was a little spicy but not too much that my son couldn't eat it. Definitely worth making.
