Healthy Chicken Tikka Masala
Chicken Tikka Masala, the nations favourite takeaway, contains a whopping 1338 calories* along with a portion of pilau rice. This version is just as tasty, ready in just 30 minutes and will save you money too.
I've made a few simple tweaks to the original chicken tikka masala recipe to make it healthier. I've cut out the ghee (butter) and coconut milk replacing it with a small amount of desiccated coconut which gives the same flavour. There's a small amount of cream for creaminess but this can be replaced with low fat yoghurt if you prefer to make it even healthier.
Don’t be intimidated by the long list of spices needed for the marinade, it’s really a very easy recipe. I use one teaspoon of chilli powder which gives a medium-hot curry, but you can vary the amount for your own preference. Marinade the chicken overnight which will save you time and also give more flavour to the chicken.
Healthy Chicken Tikka Masala: Serves 4 adults:
Time: 10 mins prep + 20 mins cooking
Cost: £1.75 per serving (including rice)
Calories: 587 per serving (including rice)
- 500g chicken breast, diced
- 3 tablespoons sunflower or vegetable oil
- 1 large onion
- 2 fresh peppers, (preferably one green and one red)
- 400g chopped tomatoes
- 150ml double cream
For the marinade:
- 3 cloves of garlic
- Thumb sized piece of fresh ginger
- 2 tablespoons tomato puree
- 2 tablespoons desiccated coconut
- 1 tablespoon brown sugar
- 150ml natural yoghurt
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 2 teaspoons garam masala
- 300g basmati Rice
- Naan Bread (optional)
- Handful of fresh coriander (optional)
- Start by making the Tikka Masala marinade. Crush or finely chop the garlic and fresh ginger and combine well with all the other ingredient to make a smooth paste.
- Combine the marinade with the diced chicken well and put to one side. Ideally, marinade the chicken overnight for maximum flavour.
- Halve and slice the onion and deseed and slice the peppers. Fry the onion in a little oil for around 5 minutes until soft.
- Add the the chicken to the onion and along with the peppers. Cook the chicken stirring frequently until brown, then add the peppers. and cook for a further 5 minutes.
- Add the chopped tomatoes and cook over a meduim heat stirring well until bubbling through. Finally add the cream gradually, stirring well between each addition. Add salt and pepper to taste and more chilli if you like.
- Serve the healthy Chicken Tikka Masala over fluffy basmati rice sprinkled with fresh coriander with naan bread on the side.
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*source: Which? magazine