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Healthy Chicken Tikka Masala
Our Healthy Chicken Tikka Masala is made up of juicy and tender chunks of chicken that have been marinated and grilled and then stirred in to a delicious creamy mild sauce.
Prep Time
10 mins
Cook Time
10 mins
Marinading time
30 mins
Total Time
1 hr
Servings: 2
Calories: 503 kcal
Course:
Main Course
Cuisine:
Indian , British , Pakistani
Ingredients
For the chicken:
- 400 g chicken breast cut into bite size chunks
- 2 garlic clove crushed
- 3 tablespoon PLAIN yogurt
- 1 tablespoon Tikka seasoning
For The Sauce:
- 1 onion diced
- 3 garlic clove
- 1 teaspoon fresh ginger grated
- 80 ml chicken stock (or vegetable)
- 400 g chopped tomatoes canned
- 2 tablespoon Tikka seasoning
- 10 g fresh coriander (cilantro) finely chopped
- 4 tablespoon PLAIN yogurt
- 20 g ground almonds
To cook:
- 1 tablespoon olive oil
To serve:
- naan bread
- rice
- mango chutney
- Raita
Instructions
- Add 400 g Chicken breast, 2 Garlic clove, 3 tablespoon Plain yogurt and 1 tablespoon Tikka seasoning to a bowl. Mix well, cover and put in the fridge to marinate for 30 minutes.
- Put 1 Onion, 3 Garlic clove and 1 teaspoon Fresh ginger into a food processor. Blend to form a smooth paste. Alternatively, you could use a pestle and mortar.
- Heat 1 tablespoon Olive oil in a pan and add the onion paste. Gently cook for 2 minutes.
- Add 2 tablespoon Tikka seasoning, 400 g Chopped tomatoes, 80 ml Chicken stock and 10 g Fresh coriander (cilantro). Stir and bring to the boil. Reduce to a simmer and cook for 15 minutes.
- Preheat your grill (broiler) and thread the marinated chicken onto skewers (pre-soaked if using wooden). Put the chicken skewers under the grill (broiler) and cook for 15 minutes, turning regularly.
- Blend the sauce so it is smooth.
- Add 4 tablespoon Plain yogurt and 20 g ground almonds. Mix well and gently heat.
- Once the chicken is cooked through, add to the sauce. Stir so the chicken is coated.
- Serve over Rice with Naan bread, Mango chutney and Raita (all optional).
Cup of Yum
Notes
- Make sure to soak wooden skewers for 30 minutes before threading the chicken on to them. This ensures that they don't burn when cooking.
- If you don't cut your chicken in to large pieces, then you won't need to turn them half way through cooking.
- If you want to make this curry spicier, then you can add some chilli powder to the chicken marinade, and to the sauce marinade. You could also add a sprinkle of red chilli flakes before serving.
- You don't have to add the ground almonds, but we find that it gives the sauce a really nice texture.
- You could make a vegetarian version of this by swapping the chicken for chickpeas, halloumi/paneer or even just loads of vegetables. Make up a big pan of sauce and then swap the chicken for a veggie alternative.
Nutrition Information
Serving
1portion
Calories
503kcal
(25%)
Carbohydrates
26g
(9%)
Protein
52g
(104%)
Fat
21g
(32%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
2g
Monounsaturated Fat
8g
Trans Fat
0.03g
Cholesterol
138mg
(46%)
Sodium
617mg
(26%)
Potassium
1407mg
(40%)
Fiber
6g
(24%)
Sugar
11g
(22%)
Vitamin A
706IU
(14%)
Vitamin C
42mg
(47%)
Calcium
218mg
(22%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 503
% Daily Value*
| Serving | 1portion | |
| Calories | 503kcal | 25% |
| Carbohydrates | 26g | 9% |
| Protein | 52g | 104% |
| Fat | 21g | 32% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 138mg | 46% |
| Sodium | 617mg | 26% |
| Potassium | 1407mg | 30% |
| Fiber | 6g | 24% |
| Sugar | 11g | 22% |
| Vitamin A | 706IU | 14% |
| Vitamin C | 42mg | 47% |
| Calcium | 218mg | 22% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.