Chicken Tikka Masala

302 calories per serving

Serves 4

Prep: 30 minutes, plus marinating. Cooking about 25 minutes

Britain's favorite curry, chicken tikka masala can be a real diet buster but don't worry, you can relax and enjoy our version without guilt. Cuts calories but not flavour.

  • 4 boneless, skinless chicken breasts (about 150g each)
  • 1 tsp sunflower oil

Marinade

  • 2 tbsp medium curry powder
  • 1 1/2 tsp smoked paprika (not hot smoked)
  • 1 tsp flaked sea salt
  • 15g fresh root ginger, peeled and finely grated
  • 2 garlic cloves, crushed
  • 6 tspn plain fat-free yoghurt

Sauce

  • 1 tbsp sunflower oil
  • 2 medium onions chopped
  • 2 garlic cloves, crushed
  • 15g chunk of fresh root ginger, peeled and finely grated
  • 1 tbsp medium curry powder
  • 2 tbsp tomato puree
  • 2 tsp caster sugar
  • 1 tsp flaked sea salt
  • 350 ml cold water
  • 2 tbsp double or single cream
  • Fresh coriander sprigs, to garnish
  1. To make the marinade, mix the curry powder, paprika and salt in a large bowl. Add the ginger, garlic and yoghurt and stir until well combined.
  2. Cut each chicken breast into 7-9 pieces.
  3. Stir the chicken pieces into the marinade and mix until the chicken is well coated.
  4. Cover, chill and leave to marinate for at least 1 hour but ideally up to 4 hours or even overnight.
  5. While the chicken is marinating, make the sauce.
  6. Heat the oil in a large non-stick saucepan. Tip the 'onions, garlic and ginger into the pan, cover with a lid and gently fry for 10 minutes, until the onions are lightly browned and very soft, stirring occasionally.
  7. Add the curry powder to the pan and cook for 2 minutes, stirring frequently.
  8. Add the tomato puree, caster sugar and salt and fry for a further 30 seconds, stirring constantly.
  9. Pour the 350 ml of water into the pan, and simmer gently for 5 minutes, stirring occasionally. Remove the pan from the heat and use a hand blender to blitz the sauce until as smooth as possible. Set aside.
  10. Heat the teaspoon of oil in a large non-stick frying pan and stir-fry the marinated chicken for about 3 minutes over a medium-high heat until lightly coloured.
  11. Pour your masala sauce into the pan, add the cream and cook for 3-4 minutes longer, stirring until the chicken is tender and cooked through, with no pinkness remaining.
  12. Add a little extra water if the sauce seems too thick.
  13. Serve with some rice and a large mixed salad if you like and garnish with some fresh coriander sprigs.