Sophie Michell's chicken tikka masala
Prep time:(plus 1hr marinating time)
Skill level: Bit of effort
Watch celebrity chef Sophie Michell's low-calorie chicken tikka masala video recipe. It's cheap, easy and has fewer calories than a takeaway version.
A quick tip for the rice is to cook it with a cinnamon stick and bay leaf, then add a pinch of saffron towards the end, then stir well.
And if you're short on time, buy ready-made tikka spice mix and skip the marinading time.
- 4 skinless chicken breasts, chopped into 3-4cm pieces
- 2tbsp tikka masala paste (see spice mix below)
- 2tbsp live yogurt
For the sauce
- 1tbsp tikka masala paste (see recipe below or use shop-bought)
- 2 cardamom pods
- 1tsp fresh ginger
- 2 cloves of garlic
- 1 onion, finely sliced
- 200ml stock
- 200ml tomato passata
- 3tbsp of 2%-fat Greek yogurt
- Fresh chopped coriander
For the tikka masala spice mix
- 2tsp ground cumin
- 1tsp turmeric
- 1tsp ground cinnamon
- ½ tsp chilli powder (depending on how spicy you like it)
- ½ tsp smoked paprika
- 2tsp garam masala
- 2tsp ground coriander
- 1tbsp water
- Firstly, mix all the chicken pieces, yogurt and spices together and marinate for 1 hr.
- Peel and cut the onion in half, slice and add to the fryer. Finely chop the garlic and ginger and also add to the fryer along with the spice mix, cardomom pods and oil. Set the timer for 30 mins.
- Cook for 5 mins, stir well with a spatula and then add the chicken pieces, stock, passata and seasoning. Stir again to evenly distribute and continue cooking.
- When the time is up, add the chopped coriander and the Greek yogurt, stir well, check seasoning and serve. Don't add the Greek yogurt earlier, as it's low-fat and will split if left on the heat too long. Serve with pilau rice and chutney.
Nutritional information per portion
- Calories 253(kcal)
- Fat 7.5g
- Saturates 1.5g
- Sugars 3.0g
- Salt 1.0g
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.