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

	Per Serving	Total
Calories	514 kcals	2056 kcals
Carbohydrates	11 grams	44 grams
Fat	16 grams	64 grams
Protein	24 grams	96 grams

Cook Time

30 mins

Produces

4 people

Allergies

Vegetarian

Vegan

Dairy Free

Gluten Free

Ingredients

Dairy

75
g

Plain Yoghurt

3
tbsp

Plain Yoghurt

GrainsCereals

300
g

Brown Basmati Rice

cooked

Liquids

100
ml

Chicken Stock

made from 1 stock pot and boiling water

Meat

500
g

Chicken Breasts

cut into bite-sized pieces

NutsSeeds

1
clove

Garlic

grated

1
tbsp

Tikka Spice Powder

2
clove

Garlic

sliced

1.5
tbsp

Tikka Spice Powder

1
bunch

Coriander

chopped, plus extra for garnish

1
pinch

Salt

to taste

1
pinch

Black Pepper

freshly ground, to taste

Vegetables

2
piece

Onions

sliced

1
tsp

Ginger

grated fresh

400
g

Chopped Tomatoes

tinned

Steps

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.