Low-Fat Chicken Tikka Masala

A healthier version of the classic curry using marinated chicken, a blended tomato-based sauce, yogurt, and brown basmati rice.

Healthy Chicken Dinner Curry Low-Fat

Estimated Nutrition

Calories

514

kcal / serving

2056 kcal total

Carbs

11g

per serving

44 g total

Fat

16g

per serving

64 g total

Protein

24g

per serving

96 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

Plain Yoghurt

tbsp

Plain Yoghurt

GrainsCereals

300

Brown Basmati Rice

cooked

Liquids

100

Chicken Stock

made from 1 stock pot and boiling water

Meat

500

Chicken Breasts

cut into bite-sized pieces

NutsSeeds

clove

Garlic

grated

tbsp

Tikka Spice Powder

clove

Garlic

sliced

1.5

tbsp

Tikka Spice Powder

bunch

Coriander

chopped, plus extra for garnish

pinch

Salt

to taste

pinch

Black Pepper

freshly ground, to taste

Vegetables

piece

Onions

sliced

tsp

Ginger

grated fresh

400

Chopped Tomatoes

tinned

Method

Mix chicken marinade ingredients in a bowl and refrigerate while preparing sauce.

Simmer chicken stock with sliced onions, garlic, and ginger in a saucepan covered with baking paper and a lid for 15 minutes.

Add tikka spice powder, tomatoes, and coriander to the soft onions and simmer for 20-30 minutes until thickened.

Grill the marinated chicken on a foil-lined tray at the highest setting for 15 minutes until browned and cooked.

Blend the sauce until smooth, warm through, stir in yogurt and chicken, and serve over rice with coriander.