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
- 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.
- Cut each chicken breast into 7-9 pieces.
- Stir the chicken pieces into the marinade and mix until the chicken is well coated.
- Cover, chill and leave to marinate for at least 1 hour but ideally up to 4 hours or even overnight.
- While the chicken is marinating, make the sauce.
- 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.
- Add the curry powder to the pan and cook for 2 minutes, stirring frequently.
- Add the tomato puree, caster sugar and salt and fry for a further 30 seconds, stirring constantly.
- 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.
- 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.
- 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.
- Add a little extra water if the sauce seems too thick.
- Serve with some rice and a large mixed salad if you like and garnish with some fresh coriander sprigs.