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Healthy chicken tikka

(322 ratings)
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  • Serves: 6

  • Prep time:

    (plu marinating time)
  • Cooking time:

  • Costs: Mid-price

  • Skill level: Easy peasy

A tasty chicken tikka that's only 136 calories - sounds too good to be true! This simple recipe is bursting with flavour but still good for you

This dish can be served in pitta bread (slit down one side) with lettuce and sliced onions

Ingredients

  • 3 tablespoons low-fat natural yoghurt
  • 2 teaspoons garlic, crushed
  • 2 teaspoons ginger, crushed
  • 1 teaspoon black pepper, coarsely ground
  • 1 teaspoon red chilli paste
  • 450g/1lb skinless chicken breasts, diced
  • 1 tablespoon rapeseed oil
  • 1 teaspoon cumin seeds
  • 1 medium onion, chopped
  • 1 tablespoon fenugreek leaves, chopped
  • 2 tablespoons tomato purée
  • 1 teaspoon garam masala
  • 1 1/2 teaspoons cumin coriander powder
  • 2 tablespoons half-fat crème fraîche
  • 1 tablespoon coriander leaves, chopped

Method

  1. Mix the yoghurt, garlic, ginger, black pepper and chilli paste and spoon this mixture over the chicken. Allow to marinate for 1-2 hours in the fridge.
  2. Heat the oil in a large pan, add the cumin and chopped onion and cook on a medium heat until brown.
  3. Remove the chicken from the marinade and add the chicken to the pan. Cook on a high heat for about 5 minutes.
  4. Stir in the fenugreek, tomato purée, garam masala and cumin coriander powder.
  5. Reduce the heat and simmer for 15-20 minutes or until the chicken is cooked and the liquid has evaporated.
  6. Stir in the crème fraîche and coriander before serving.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 136(kcal)
  • Fat 4.9g
  • Saturates 1.3g
  • Sugars 2.4g
  • Salt 0.2g

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.

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